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I like big tires and I cannot lie.

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FNGs: None
Warm Up: Mosey towards rock pile, large circle around the island. SSH IC 20, Imperial Walkers IC 10,  Hillbilies IC 10, Moroccan Night Club IC 10, 5 burpees for late PAX, Mosey back to tires.
The Workout:  YHC explained how the tire exercises would work. There were a few audible mumbles after explaining each exercise…but no questions.  Once the ME starts neither rocks nor tires touch ground.  Only if Q of group calls exercise to include the coupon, was it allowed to touch the ground.  So during the rotation PAX had to pass the coupon to the next group.  5 burpees per drop to be tallied up and done at end…a few more audible mumbles.  After a quick count off in groups of three we sent Group 1 to the Tires. Group 2 to the Rockpile and Group 3 went on an Indian run.  2 Rocks per PAX. This is was a shared leadership experience. Rock exercises from each PAX calls exercise for reps or cadence. Too many to list but the normal staples were done (Curls/press/row/abs/forearm) until Indian run group relieves. Group 1 got 3 rounds of Rocks exercises in. (the goal was 4 but time did not allow) Rock Group sprints up the parking lot and relieves the Big Tire Group.  Big Tire Group. 3 PAX per tire.  For each exercises the tire only touches the ground for #2. 1. Tire press / Squat Jumps (touch tire) 10 reps (modified hold above head or at chin if too heavy to press) 2. Flip & Drag Tire from cone to cone / Abs (2x) One PAX flips tire up to next cone then other man drags it back. The PAX that aren’t flipping or dragging do abs awaiting their turn. We found this one to be very challenging and needed to pick up the six on occasion.  3.Bench Press & Rows / plank hold IC 10 count One PAX benches tire while other PAX rows, odd man out does a plank hold IC.  4. Shoulder shrugs / Derkins 10 reps (not sure if any group got to this one due to time). Indian run group (timer group) middle circle ,stop sign down to main parking lot then down to the rock pile circle.  They replace Rock group, Rock group sprints up a replaces tire group, tire group does Indian Run. Repeat cycle.

Mary: 35 burpees for dropped coupons during the workout
Announcements: Banks Road AO starting back up on Mondays. Continue to sign up for spreading mulch at Bass Lake. Come out to the Nest for continued CO-Q Duel.
T-Claps (Recognition): Those that EC’d. Thanks to Breach and Sprinkler for assisting in the CO-Q. Great work on the clothing drive last week.
Prayer:  Quiver’s Family member dealing with COVID. 1st day of school and families dealing with the new logistics of managing. Pray to God for your objective in life.

Q-Duel Cletus – Sprinkler 1 year anniversary and the BIG 50!

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EC:  Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline

FNGs: Welcome @Fanta
Warm Up:  Mosey to the far lot to keep the noise down a “little”.  10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:

It was a celebration week for Sprinkler.  He had his 1yr F3 anniversary this week and turned the big 50 today.  RESPECT!  What better way to celebrate than an F3 party!  41 STRONG today.  Nice showing F3Southwake, way to end the HS Q-Duel week!!!

Count off by 2’s and divide up.

1’s with Sprinkler and 2’s with YHC:

1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s

Well the plan is below, but since we split up I can’t speak for both groups.  I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!).  I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well.  The surprise for me was the Pavillion intermission which turned out to be a beast!  We had a Round 3 planned just in case, but not a chance on that one!  I’m sharing and saving the workout below because I would like to complete it as written sometime.  It’s a great start to a CASUP if you ask me!

We even had an FNG today.  Welcome Fanta, from San Diego and use to work for Pepsi!

 

Round 1
11’s
Merkins jog between sides
prisoner squats
Intermission
Pavillion
Dips 10, 15, 20X w/ BTTW in-between
Rock Pile
2 sets
10 overhead press, 15 triceps curls, 20 curls for the girls
Round 2
11’s
Plank hold bear crawl in between
star Jumps
Mary
15 pickle pounders
2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers
15 box cutters
Round 3 if needed
trip around the soccer field
stack each corner
10 burpees,
15 diamond Merkins,
20 Monkey Humpers,
25 LBC’s

 

Mary:  1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements:  Bass lake mulch.  Sign up!, Q-Duel coming to FV next week.  Show some love, check Slack
T-Claps (Recognition):  41 strong!
Prayer:  Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid.  Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)

Co-Q Duel Kickoff at Downtown Train

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F3 Southwake Co-Q Duel got started in a big way at DT. Record attendance for this site that averages 3-5 #HIM as we had 36 strong post. Was excited to have our newly named Weasel Shaker, and a guy who has had a major impact on me over the past few years, Mookie as the surprise Co-Q. DT is sort of like a “poor man’s Disney”, lots of great rides available and I was looking forward to showing a couple of them off for all the new faces posting to DT for the 1st time. Mookie and I decided to do a little split Q so everyone had a chance to spend time with both of us, and we went with 2 DT classics – repeats on Cemetery Hill, and a visit the drug store. Mookie would lead the hill work and I would take drug store with a group switch in the middle. Quite the impressive scene as I headed back to the lot from EC to find guys looking for overflow parking. Was cool to see guys reconnecting and catching up a bit on life, with some great mumble chatter out there this morning. Thanks to all who posted and thanks for a solid start to the donations for Healing Transitions.

FNGs: Not today, but I noticed several of or newer guys out there this morning. and it’s great to see you all coming back and really getting to be part of F3.
Warm Up: Stayed at the flag knowing we would be opening the workout with a jog and we did some SSH, Good Mornings, Fazio Arm Circles, Mt Climbers and of course, a Nemo classic the Goofballs.
The Workout: Counted off by 2s to split the group and headed out on the jog towards Earp where 1 group veered off the tracks to head over to Cemetery Hill and the other headed up and along the back road to the drug store. Mookie took his group through hill repeats and focused on keeping together by adding sets of burpees at the bottom, merkins at the top and mixing in low slow flutters, shoulder taps and LBCs. Cemetery Hill is a DT favorite and I was glad to see Mookie pushing the PAX to put in the work on these repeats. At the drug store we worked through another DT classic set that really just involves doing a bunch of different stuff with little, if any, recovery. Without details of count/cadence it went something like this: BTTW, People’s Chair, BTTW, straight into plank, shoulder taps, plank, merkins, plank, nipplers, plank – then on the feet and hold out the arms, slow seal claps, hold out arms, overhead claps, hold out arms – then drop and bear crawl across lot, plank hold for 6 then merkins, then crab walk back. Recover, repeat. We worked in some SSH too, and 2nd set we stopped short of the bear crawls for time. After the full set at each spot, the groups met midway and swapped. Then we converged again for a fellowship jog back the flag.
Mary: Circled up and did a set of 6″ hold/low slow flutter, LBC, Homer to Marge, American Hammers. Then Mookie treated us to some clockwork merkins and closed us out with some good stretches.
Announcements: After name-o-rama we brought back a tradition I really like and we asked the 6th man in the count to tell us how he got his name and what he has appreciated about F3. Tetanus was the 6 in the circle and he explained his name and talked about how he appreciates the accountability and how he looks forward to posting. Co-Q Duel continues this and next week – head over to Nutcracker tomorrow for Moby and some surprise Co-Qs, Mulching Bass Lake going well.
T-Claps (Recognition): Guys out on EC, Boy George for posting after a tough 50k trail race this weekend, everyone who brought donations, Pikachu for a great setup for trunk coffee 2nd F
Prayer: Let’s keep Quiver’s uncle and family in our prayers as he recovers from covid, unspoken, YHC shared a message about the work we each need to put in to being good leaders. 10 count silent for unspoken and YHC took us out.

Honor to lead and to co-Q with Mookie, hope you all have a strong start to the week

Why So Quiet?

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Kung Pow has been putting up consistent numbers week to week on Fridays. We have our regulars like Sprinkler, POTS, and Wallaby, but over the past several weeks we’ve been starting to see new faces come out like Moped and Tetanus.  Haven’t seen LED or Fonzie in a few weeks. Not since the last time we hit all the cul-de-sacs that one week with burpees at each intersection. Hopefully they come back. This morning I thought I saw a ghost when Draper emerged from the shadows riding his bike to the AO from down the street on Optimist Rd. Great to have him back in the gloom. Apparently- he had gotten the word from Deadbolt last week about this AO and decided to check it out. Unfortunately, Deadbolt was on puppy duty this morning and had to miss out on all the fun we were about to have.

Nemo got some early EC and was chasing a ghost. I guess he saw YHC’s car was already parked and thought I was getting EC. Turns out YHC actually arrived early to set up the workout and do some chalk drawings up and down Danagher in preparation for this morning’s festivities.

Pre-blast only yielded 1 HC, so wasn’t sure what to expect, so planned a workout that could be done as a group or split apart if we needed to. By 5:22, we had 12 guys stretching, arriving early to see what all this talk of combo platters and express to go orders was all about. Last one to roll in was Sprinkler to make this morning’s addition of Kung Pow a bakers dozen.

5:30- hit, welcomed PAX, and we were off on the mosey to Sunrise church lot across the street. Circled up in center of the 4 segmented lots for the following warm-up

FNGs: It would be great if there were some this morning
Warm Up: SSH X20, Imperial Walkers X10, Hillibillies X10, Moroccan Night Clubs IC X10, Hold squat position- Fazio Arms 10F\10B, recover, Chinooks X10- mosey to the far corner closest to the entrance

The Workout: Split the entire lot up into 4 corner segments with 3 exercises in each segment. First started with legs

Exaggerated Squats on the Up and on YHC’s down X10, Star Jumps X10, Alternating Lunges X10, mosey to the next corner

Standard Merkins X10, Wide Grip Merkins X10, Hand Release Merkins X10, mosey to the next corner

Grab a rock from the Rock Pile- POTS apparently was very particular as to the rock he wanted to select and was found almost foot deep in the body of water while making his selection. Everyone found one they were comfortable with and performed the following

Curls X20, Tricep Extensions X20, Overhead Presses X20, Cusack to the 4th corner where PAX could see 4 bright cones approximately 15-20 yards apart. PAX would partner up, with one group having 3 PAX due to the odd number.

Partner 1- Suicides across each of the 4 cones

Partner 2- Hold Plank while YHC called for alternating plank exercises until Partner 1 returned…switch

Performed 2 Rounds- On the second round inserted alternating rock exercises- Rut Rows, Ground Pounders, Tricep Extensions

After six was in, returned rocks and formed one single Indian Run line to the entrance. At the entrance, called for PAX to carefully check for traffic and do a fellowship run back to the neighborhood and to the bottom of the tree line fairway on Wescott Ridge. At the bottom of the hill, split lines into 2 lines on each of the curb sides. With 7 trees evenly placed on each side of the street, PAX would single file bear crawl up the hill to each tree and then alternate to lunge walk, and then back to bear crawl. Squat hold at the top and when six was in, stayed in two lines and Indian run taking a left on Danagher all the way to the cul-de-sac past Pablo’s house.

By this time, YHC realized that he barely heard a peep from any of the PAX all morning. Virtually no mumblechatter. The only time YHC heard any of the PAX was when we were at the bottom of Wescott Ridge at the tree line and Nemo asked if we were doing Indian Bear Crawls and heard strong objections from both lines.

Have to admit, YHC is not the most talkative among PAX and when Q’ing I tend to get carried away in the counts and hyper focused on what comes next and how it gets done that I lose sight of the comedy that can be triggered during a workout. Maybe everyone was focused this morning as well or maybe they all just wanted to suffer in silence. Whatever it was, it was one of those mornings where it was all business.

At each of the seven sewer caps along Danagher, PAX would progressively add an exercise and a rep to the count, with dual Indian Runs in between along lower and upper Danagher

Cap 1- 1 Burpee

Cap 2- 1 Burpee, 2 Wide Grip Merkins

Cap 3- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps

Cap 4- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats

Cap 5- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers

Cap 6- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers, 6 LBC

Cap 7- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers, 6 LBC, 7 Hand Release Merkins

Fellowship down the hill to the intersection. When the 6 was in, PAX checked for cars and YHC ordered a Jail Break back to the flag in the parking lot. Circled up for Mary

Mary: Low slow flutter X10, Homer to Marge X10, Absolution X10, American Hammers X10. Also introduced a new exercise, where PAX in seated position performed a series of alternating leg circles- Left Leg X10\Right Leg X10. Got into plank position and performed alternating calf stretches, driving the left and right heals into the ground. Walked the hands up to downward dog, getting a good stretch into the hamstrings, and then did some Left foot over Right foot stretches, and 3 Good Mornings to close out.

Announcements: Co-Q duels begin next week in Holly Springs and Fuquay the week after. Check slack for all details, but we will be conducting all 3 F’s with a designated AO each morning. Clean those closets out and bring donated clothes and shoes to the workouts next week. AGS turns 2 on Sunday. Come out for some miles. YHC will be handing the keys off after 2 years as site Q to a HIM who will be taking this AO to the next level.

T-Claps (Recognition): Bondo for posting 14 times in 3 weeks. Also for all the headlocking going on in SouthWake- 5 new FNGs within the last week and a half. We are better because they are here and they showed up and keep showing up- Look at Bondo. That HIM is on fire. Goldilocks for putting in a solid week of posting and driving out this morning as well as humoring Midget in trips to Raleigh for workouts. Nemo for getting some early morning EC.

Prayer: Bondo’s friend, Jimmy, battling health issues. Sprinkler’s friend, whose daughter is battling cancer. Please keep the Woodard family in your prayers. Bondo took us out.

Always an honor to lead. Appreciate the opportunity and thank you for making this AO part of your morning today.

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.

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.

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

Plenty of Benjamins @ Paradise City

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It was summer of 2019 and after U.T.I hit me with waves of EH’s I finally decided to come see what this F3 thing was all about. It was a hot, muggy July Monday morning at Paradise City as U.T.I and I pulled into the parking lot at around 5:25am. Soon I had a bunch of dudes calling me FNG and wasn’t sure how to take it. I felt a bit more comfortable when I learned that the “F” stood for “friendly”.

What else do I remember? This guy named Midget was running the workout and he seemed a nice enough guy. What ever happened to him, anyway? Legend has it he moved away. I thought I saw his picture on the back of a milk carton but it could have been someone else.

Fast forward 1 year (give or take a couple of days) and it was time to roll for my 1 year anniversary workout. I was humbled this morning to see some of the faces that have over the past year pushed me beyond those fitness limits we often impose on ourselves.

FNGs: Nada

EC: Pikachu, 187, Aquaman

Warm Up:

5 burpees OYO (I wanted to pack as much intensity as possible into morning so not much of a warm up……sorry not sorry)

The Workout:

Thing 1: All About The Benjamins

The goal was to get an upper body, leg and core workout while also putting some mileage on the wheels. We did the classic 4 corners and our mode of transport was via Indian Run.

Round 1 (Triceps/Shoulders, Chest) :

Corner #1 – Diamond merkins x 25, Corner #2 for dips x 25, Corner #3 for Ranger Merkins x25, Corner #4 for Derkins x25

Indian Run back to Corner #1 to start the Leg Workout

Corner #1 for jump squats x 25, Corner #2 for monkey humpers x25, Corner #3 for lunges X25, Corner #4 for Hillbilly squats X25

Indian run back to corner #1 to hit the abs

Corner #1 for Low Slow Flutter X25, Corner #2 for American Hammers x25, Corner #3 for WW2s X25, Corner #4 for LBC’s X25

Indian Run back to Corner #1

Thing #2: Quarter Pounder

Cones set up at 25 yards, 50 yards, 75 yards and 100 yards

Run to first cone (25 yards) – 25 merkins and run back to goal line

Run to 2nd cone (50 yards) and perform 50 LBC’s, then back to goal line

Run to 3rd cone (75 yards) and perform 75 mountain climbers then run back to goal line

Run to 4th cone (100 yards) and perform 100 SSH and then back to goal line

Thing #3: Railroad Trackers

Broke into 2 groups and laid railroad tracks up the hill between baseball field and soccer fields. Then mosey down the hill and over to Mary

Mary:

Mary: YHC thought it fitting to play “Thunderstuck” with the thunderstorms that had rolled through just prior to the workout. PAX could choose between holding plank or chillcut, but had to perform one merkin whenever the word “Thunder” was sung in the song.

Boxcutters X15

Homer to Marge X20

Have a Nice Day

Announcements:Mulch Spread continues – sign up for Saturday mulch spread at bass lake and also new AO tomorrow Captain Caveman (steel mace workout) at Holly Springs parking garage

T-Claps (Recognition): To those PAX that stepped in and led the rep count

Prayer: Jensen family, those struggling with mental health issues, first responders and military

 

Indian Runs and Burpees at Paradise

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

EC: Dawgpound, Emeril, Vasoline, McNugget, Dumbo
FNGs: Nope
Warm Up:

Everyone came ready and we started the workout.

The rules of the workout were set. No negative thoughts and if someone asked if you are tired the only response was “I don’t get tired!!”
The Workout:

Started in a one group Indian Run

We came to the first corner. I was so excited I forgot about the 5 Burpees. We made it up at the next corner.

Corner 1:
10 Reverse Merkins

Back into the Indian Run to corner 2:
5 Burpees — These are the ones we forgot at corner 1
Squatters Pyramid to 15
4 Burpees

Down the ramp to corner 3:
3 Burpees
10 Reverse Merkins

Back into the Indian run to the basketball court
Corner 4
2 Burpees
5 PGUSJ — Prisoner Get Up Squat Jumps
1 Burpee

3 Man Indian Run for the next lap. The first to finish had to come pick the rest of us up.

Corner 1
5 Double Merkin Burpees

Corner 2
5 Double Merkin Burpees
5 Reverse Lunges Each Leg

Corner 3
5 Double Merkins
5 Reverse Lunges Each Leg
5 T Merkins

Corner 4
5 Double Merkins
5 Reverse Lunges Each Leg
5 T Merkins
5 PGUSJ

Back into one large Scout Run for the following stops

Corner 1:
10 Reverse Merkins

Back into the Scout Run to corner 2:
5 Burpees — These are the ones we forgot at corner 1
Squatters Pyramid to 15
4 Burpees

Down the ramp to corner 3:
3 Burpees
10 Reverse Merkins

Back into the Scout run to the basketball court
Corner 4
2 Burpees
5 PGUSJ — Prisoner Get Up Squat Jumps
1 Burpee

3 Man Scout Run

Corner 1
5 Burpees

Corner 2
5 Burpees
5 Curtsy Squats

Corner 3
5 Burpees
5 Curtsy Squats
5 T Merkins

Corner 4
5 Burpees
5 Curtsy Squats
5 T Merkins
5 Squats

Mary:

Fellowship run to the corners

Corner 1:
LBC

Corner 2:
Homer to Marge

Corner 3:
Supermans

Corner 4:
Have a nice day

Announcements:

I cannot remember. Probably something about mulch and all.

T-Claps (Recognition):
Prayer:

Hey Man… You…Do You…OK?

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

With RUNE in the books, YHC had pre-blasted an extremely run limited AO this morning to give the legs a rest. I even implored the runners (so many enthusiastic and great ones) in this group to go visit Run for the John if they wanted to run.  So you had your choice between 1/2 mile and 6-7 mile workouts.  YHC was determined to smoke the beach muscles of every pax who posted.

EC: Nemo, Fanny Pack, Yogurt

FNG’s: No sir.
Warm Up: SSH x 20, everything else 10 counts including Overhead Claps, Seal Claps, Good Mornings, Daisy Pickers, Moroccan Night Clubs. YHC also called for 20 merkins and 20 offset grip R/L merkins before we set off.
The Workout: Under the shelter for DORA variation. No running partner. 1 partner did 50 LBC single count, while other partner exercised.  Exercises were: 100 dirkins, 200 step-ups, and 300 dips. FloJoe and Hardy were all of a sudden sitting around like, “yeah… we’re done”. They busted this DORA out!

Next, onto rock work.  Everyone grabbed a rock and a parking space.  During this time, Yogurt, Nemo, and YHC had some back and forth about rock size, location of parking spot etc. Simple response was, “Hey man, you do you, ok??? We did a series of each pax bear crawling on their parking space, grabbing the rock and doing exercises before crawl bearing backwards only to start again. We did 3 series of each rock exercise by counts of 20,15, and 10.   Exercises were Curls for the Girls, Tricep Press, and over head press giving us 9 total round of this sequence with 3 extra sets of ab work between which included 20 counts of WW2, LSF, and Hello Dolly’s.

On to a short rock circle consisting of 20 count IC Wonderbras, 20 chest Press, 20 rut rowsIC, 20 chest Press, then finished with 20 standard merkins before Cusacking the rocks back home. Mosey in for Mary.

Mary: H2M 20 count IC, Heel Taps 20 count IC.
Announcements: Mulch… do it!
T-Claps (Recognition): Tetanus for being my shield lock brother and supporting this crazy  weeklong Q thing I’m doing.  Yogurt for usually being the oldest but destroying EVERYONE!
Prayer: Those with addictions for freedom. YHC took us out.  On to stop #4.  Thanks fellas for pushing me to be my best version of myself!