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Just in time.

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Five for some rock work at Downtown Train.

FNGs: None

Warm Up: 20 burpees OYO, SSHs, Merkins, Good Mornings, Daisey Pickers, Hamstring Stretch

The Workout: Mosey’d to rock pile for some rocks and headed to the parking garage for a full body workout. Completed the following sets:

Set 1: Curls for the Girls (x 15, 20, 25), Tricep Extensions (x 15, 20, 25), Peoples Chair (10 second count each PAX x 2)

Set 2: Shoulder Press (x 10, 15, 20), Rut-Rohs (x 10, 15, 20), Bus drivers (x 10, 15, 20), lap around parking garage

Set 3: Chest press (x 15, 20, 25), Overhead chops (x 15, 20, 25), SSHs (x 40)

Set 4: Squats (x 15, 20, 25), Curtsy Lunges (10 each leg x 3), calf raises (20 x 3), LBCs (x 50)

Mary: 10 burpees OYO, American hammers x 25, leg raises x 10

Announcements: July 4, 1776 workout led by Skidmark

T-Claps (Recognition):

Prayer: Nemo’s friends, co-workers, neighbors dealing with Covid.

Yogurt and the Steel Curtain

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Most PAX seem to put there own flare into workouts when they Q, and as I am approaching my 1 year anniversary, I have to say I enjoy inserting some competition into the workout. Nothing pushes men more than winning and earning the right to talk some good ole fashion SMACK.

FNGs: Nada

Warm Up:

Frankensteins  X10

Daisy Pickers X12

Then Mosey to the parking lot located halfway around soccer fields for:

5 burpees

SF Arm circles X10

SSH X 20

Then mosey the rest of the way around soccer fields and down to the pit.

The Workout:

THANG 1:

Partner up for a quick Dora. Completing 100 merkins, 200 dips, 300 squats while partner runs backwards up the paved hill and around the corner to the picnic tables at very top of hill, then stop and runs back down the hill.

THANG 2:

YHC had just enough time to lay out some cones and a beach frisbee for a 10 minute lightning round of ultimate frisbee. When a turnover occurred, the team that made the turnover does 1 burpee. All PAX do 10 merkins for each score.

Team Yogurt: Yogurt, Hardy, Florence, Nemo, Cupid

Team Fanny Pack: Fanny Pack, Tetanus, Vaseline, Elton, Katniss

The game started with Team Yogurt getting on the board quickly, but Team Fanny Pack answered to knot it at 1 a piece. And then Team Yogurt brought the pain. At times they showed flashes of the greatest team to ever take the field, the 79 Steelers. Flo Joe/Florence showed great command of the field and precision passing much like Bradshaw. Hardy and Cupid were running past defenders and finding ways to make plays much like Lynn Swann and John Stallworth. Team Yogurt quickly notched 5 more scores to just 1 additional score by Team Fanny Pack. The Steel curtain lead by Nemo (Mel Blount) and Yogurt (Jack Lambert) left Team Fanny Pack frustrated and winded at times. 10 minutes Ultimate Frisbee = 6-2 Team Yogurt.

NFL – 1979 – Special – World Champion Pittsburgh Steelers – A Cut ...

Mary:

With 5 minutes to go it was time to mosey back to Mary. With it being Friday YHC felt it appropriate to wrap things up with “Heartache Medication” by Jon Pardi. PAX held plank and performed a Catalina Wine Mixer whenever the word “Drink” appeared in the song. Song ended promptly at 615.

Announcements:

Volunteers to spread mulch at Bass Lake still needed. Check Slack.

T-Claps (Recognition):

Elton, Yogurt, Nemo, Fanny Pack for EC. Team Yogurt for their dominating win.

Prayer:

Military and their families and for the healing of our country through all of the recent adversities

Welcome to the Rock

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FNGs: Nil
Warm Up: Moseyed to Stinson-side parking lot to avoid anyone getting ‘possumed, and circled up.

SSH x 20

Imperial Walkers x 10

Hillbillies x 10

Fazio arm circles x 10 (forward and backerds)

Overhead claps x 10

Seal claps x 10

The Workout: Mosey over to the pit and line up on the ghost of what was once the sideline for some 11’s: merkins and star jumps, squat holding for the 6 after each leg. Good work by all PAX keeping it tight.

Next was an Indian run from the pit to the rock pile. YHC instructed everyone to grab a medium sized rock. Lined up along the lines of the parking space where YHC called rock pushes. For those not familiar, it’s basically a bear crawl but you also push a rock. Did the length of the parking lot, then did 10 low slow flutters. Did the rock push back to start where we did box cutters.

We circled up and did some popcorn rock work and pretty much heard all the greatest hits. Returned the rocks to their homes.

Moseyed to the picnic shelter for some irking durkins and dips: 15 each.

numbered off, with 1’s on the wall and 2’s holding plank. Did 2 rounds. Moseyed to the tennis courts mary.

Mary: Circled up, YHC called for Windshield wipers. Called out some random PAX to give us an exercise for quasi-popcorn Mary.

YHC closed is out with good mornings

Announcements: Bass Lake mulch. Check the signup sheet if interested.
T-Claps (Recognition): everyone for sticking with it.

Fanny pack for beating the fart sack

me for rhyming

Prayer: Everybody. But especially those on the front lines, first responders and our service members

 

Happy Father’s Day…Easy Like Sunday Morning

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On any given Sunday, sometimes YHC reserves the right to switch things up from time to time. Pre-blasted a 4mi bootcamp instead of a standard 6ish mile route. Alot of PAX logging tons of Rune miles and finding that U-Turn has always been the main weekend draw, so a nice easy bootcamp to close out the week from time to time is always a good option. We did this last month to some good reviews so being that it was Father’s Day, it just made sense to offer up something special.

Rolled into the parking lot to see some cars already parked. We had the Cupidmobile, but he appeared to already be on his way based on some EC exchanges on Slack with Vasoline. Fanny Pack’s car was parked, but didn’t see him at first until he emerged from the shadows. Fresh off of some vacation, he was looking to get re-released into the wild after a significant week long hiatus from the gloom. May as well start with some EC.

YHC planted the flag and informed Fanny that I’d be good for about a mile, but had to be honest, I needed to save some energy for what was planned this morning. Informed him I’d roll with him to Rogers Street, but then would need to turn back as I had a few things to scope out. He continued on and YHC turned back to Womble, but not before seeing Vasoline and Cupid strolling at a nice pace in the opposite direction.

My original plan for this morning’s bootcamp had us doing some warm ups in the old Ivan lot and then continuing a run to Sugg Farm for some typewritters at that steel fence at the entrance. That plan quickly dissipated as I made my way back to the Womble lot as I saw an empty Hunt Community Center lot on the way back. With this area in play, we’d be sacrificing a little mileage this morning, but definitely up’ing the beatdown value of the workout.

With about 5 minutes left before go time, some additional cars came rolling in along with the PAX finishing their EC routes. Wallaby- a first timer to AGS, then Oboe. Out of no where, Bernie comes rolling in. Been a while since I’ve seen Bernie at AGS and good to see him out there this morning.

YHC greeted PAX, wished everyone a Happy Father’s Day and went right to work at 6am.

Warm Up: Brisk mosey to the back Womble lot via the left side of the soccer fields. Circled up for some SSH X25. As we finished those up, Nemo decided to join us a little late and you know what happens next… 10 Burpees OYO. Brisk jog to the center speed bump and back to the start. Good Mornings X10, Prisoner Squats X10, followed by a brisk mosey to the other side of the lot. Circled up for some Fazios X10 F\B, Seal Claps X10 IC, Overhead Claps X 10. Brisk mosey around the back corner to the other side of the island to the mid point and then back to the corner. Imperial Walkers X 10, brisk mosey to the far end for some Hillbillies X10, followed by some more prisoner Squats X10. Formed one single line and proceeded on an Indian Run to the rock pile that abuts the baseball fields.

The Workout:

Womble Baseball Lot

Everyone grab a rock, one you feel comfortable curling and extending. Asked Nemo his kids ages. 14 and 12 I believe, so advised PAX to put the rock down. Right hand on the rock, 14 Merkins, Left hand, 14 Merkins, Right hand, 12 Merkins, Left Hand, 12 Merkins. Next some Tricep Extensions X14 and then X12. Asked Fanny his kids ages and believe he said 8 and 10, so we did some curls X10 and then X8.  At that point, I think Nemo mentioned that he hoped remaining PAX had kids between the ages of 2 and 3.

Cusacked to the far end of the lot and did squats X10 and then on their six for some low slow flutter with rocks behind head. Cusacked back to the rock pile and returned the rocks. Formed a single line and called for another Indian run back to Stinson and then into the Hunt Community Center lot. Got to the flags at the entrance of the Hunt Center and did some Sumo Squat Jumps X10.

Hunt Center

8 PAX formed two lines of 4. Here’s where my earlier idea came into play. Two lines of 4 would form for some indian bear crawls that spanned the length of the lot. Line would proceed with everyone bear crawling with the guy in back double timing the pace of his crawl to make it to the front. Did a back in forth of the lot (everyone getting a turn and a Michael Phelps in between sets).

PAX were soaked and turned out to be a brilliant idea in a twisted and sadistic kind of way. Called for PAX to form a single line again, this time scout running to up Stinson, left on Rogers, and then to the upper deck parking lot behind City Hall.

Upper Deck Parking Lot

PAX lined up and at that point knew Wallaby had 3 2.0’s so asked some ages and before we knew it we did sets of standard merkins, wide grip merkins, and diamond merkins (as they were all girls and diamonds are a girls best friend). Mosey’ed to the far end of the lot and performed one more set with a mosey back to the far end. Then instructed PAX to the OBGYN Reserved parking slots for some Derkins X10 and People Chair with Overhead Claps X10 IC. Rinse Repeat X8, because well…YHC’s 2.0’s are 10 and 8.

Called for the single line again and asked for an Indian Run to the rock pile next to the Library.

Library Hill

Asked PAX to pick a rock that was somewhat flat, but something they felt comfortable curling, squating, and extending. Also asked PAX to find an accountability partner. Cusacked the rocks to the top of the traffic circle at the top of Library Hill.

PAX at the top would perform 50 Curls, 50 Extensions, 50 Squats (Total Team), while the other PAX would run down Library Hill to the pool lot and then back up to relieve their partner and finish up their half of the exercises, while their partner did the same up and back run up the hill.

The reason for the flat rock was simple.. For this next installment, PAX at top would plank hold with rock on their back, while their partner ran down Library Hill to West Elm and then back up. Switch. Rinse. Repeat.

Cusack’d rocks back to the pile but performed some extensions and curls on the way before returning.

Single Line reformed and we were off with a final Scout run back to Womble. Great push by all PAX, and only was 4 mins over schedule and 3.62mi total.

Mary: Bernie 2.0 inspired stretches in 7 and 4 counts Right over Left, Left over Right, Pigeon Stretches.

Announcements: Rune- get your miles
T-Claps (Recognition): Wallaby for his first AGS post and also realizing after the fact that AGS is a 1-hour workout, not 45min. Way to push through! All PAX posting on Father’s Day and putting some work in.
Prayer: All PAX on this special Father’s Day. Those battling health issues, families near and far.

Round Trip for 2 at DT

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During my 3 years I have been Q for some of the quieter AOs. Mookie and I were just discussing this at AGS. The lonely early days of Crazy Ivan and DT, and even some slower times over at Disney. On a few occasions I have been “Pax of 1”. I was thankful this morning as I was heading back in from solo EC to see Cowboy in the lot and ready to work. I needed the accountability. He told me he almost headed over to the much more popular Mon morning option, and I told him if he had I might have half-assed my way through a shortened workout and headed home early. Still recovering from vacation, and also reeling from Mookie’s bootcamp style AGS, I really needed someone to keep me accountable for a full and strong workout this morning.

FNGs: Nope
Warm Up: Quick jog around the traffic circles, double checked the lot to see if we had any late arrivals, then hit the parking deck for some quick w/u Good Mornings, Michael Phelps, SSH
The Workout: We did the following 3 times through:

Pacers – start with hand on wall, run at a race finish pace and hold all the way through far end of deck, return on the jog. Did this 4 times. Not looking for all out sprint, just holding an aggressive race pace.

Shoulders – did the following with arms up the whole time and 10 count holds between each: fazio forward, fazio reverse, seal claps, overhead claps. Start and end with a 10 count hold for a total of 5 10 count holds. Did this 1 time.

SSH/merkins – stealing a very small sample set from a Goggins workout, SSH ICx20, drop for 10 merkins. Did this 3 times.

Mary: 2 times – LBC ICx30, Homer to Marge, 6 inch hold 10 count to a low slow flutter ICx10
Announcements: None
T-Claps (Recognition): Cowboy and I both pushed ourselves this morning, great focus and solid work
Prayer: Talked about the state of the world and YHC took us out

A Sisyphus inspired workout

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11 PAX and 1 dog posted at Disney for a Sisyphus inspired Q.

FNGs: None
Warm Up: Lap around the soccer field.  Circle up for the following exercises in cadence: SSH, Windmill, Good Morning, SirFazio Arm Circles
The Workout: Mosey to the bottom of the lot to select a rock for today’s workout.  Start on walkway around the soccer field, stop at the first corner for RuttRows ICx10.  Continue around soccer fields, john cusak the rocks, until we reached the split in the path with the hill.  Partner up for a Dora 1-2-3 (shared exercises of 100 goblet squats, 200 overhead presses, 300 curls for the girls), partner 1 ran started the exercises while partner 2 ran down the hill to complete 5 merkins and run back up to switch.  Once all groups were finished, continue to john cusak around the soccer fields stopping along the way to do: Merkins with 1 hand on the rock (10 each side), Midget cookie pouches, tricep extensions.  Once we made it back to the bathroom building we regrouped with our partners to complete 2 rounds of each: partner 1 hold BTTW while partner 2 did LSF while holding the rock x10 in cadence, partner 1 hold peoples chair while partner 2 did Homer 2 Marge with the rock in their lap.  Return the rocks and back to the flag for Mary
Mary: All exercises in cadence: LSF x 20, Box Cutter x20, pickle pounders x10
Announcements: check slack and FB
Prayer: Martini’s Family, Pablo’s Family, Cupid’s Family, First Responders

What’s Wrong with You?

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My first post at Disney was on January 2nd of this year. This was after starting F3 back in October and maybe 15-20 total posts up to that point. Not 100% sold on F3 yet, this was the workout that started the fire! I think it was a throwback co-Q by Deadbolt and somebody else. I had only heard of Disney from others prior to this.  Stories of a pax named Pablo who would make fellas “Merlot” on this thing called the Abyss circulated around me enough that I was honestly a bit nervous that this was the AO that I would simply not be able to keep up with, considering just coming off about a 3 year layoff from working out. The workout on January 2nd was focused, intense, constantly moving, and structured. We went so many places in the park in such a short time that morning. Though I started Q ing late in January, I knew enough to know that a quality Disney Q needs to bring it! So about 30 lbs. lighter and in much better shape YHC took the reins at Disney with 10 other pax ready to ride as many rides as we could.

FNG’s: none

EC: Nemo, Shamwow!, Mookie, Emeril

Warm Up: SSH, GM’s, Seal Claps, Overhead Claps, Frankenstein’s. Mosey to the big hill on the far side of the field.
The Workout: Take the hill stack. 10 burpees, take the hill. 10 burpees, 20 squats at the top.  Run the ridge, 10 burpees, 20 squats, 30 mountain climbers.  When I called this is when Emeril looked at me and said, “What’s wrong with you?”

Mosey to other side of fence for 5 count per pax People’s Chair followed by 30 ct. fence squats. Mosey to the Abyss.

We did split group 7’s on the Abyss with burpees at the bottom and WW1 at the top. Plank hold for the 6.

2 line Indian runs to the high school. 30 bench dips.

With Indian run lines remaining in effect, we did a few hill repeats with 2 merkins at the bottom, run to the top, 4 star jumps, back down, 6 merkins, to the top, 8 star jumps, on the way down, several pax were quick to let YHC know we didn’t have a whole lot of time to get back to the flag. OR they didn’t want to do more hill repeats. Either way, these pax were right on so we finished with 20 merkins. Indian run in a whole group back to the flag.

Mary: H2M, H2M single leg, Box Cutters, Pickle Pounders.
Announcements: Rune continues.  Bass Lake mulch project.
T-Claps (Recognition):
Prayer: Pablo has lost his mother. Pray for his family. Martini’s mom and family. Hardy got staples after suffering a hit to the head and ninja training. Praises from Quiver for his daughter getting good news on high school placement. Praises from FloJoe and a family member of his who is recovering and we were praying for. Our Nation, leaders.  Honor to lead men!

Back to avg numbers at the U!

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FNGs: NOPE
Warm Up: Quick mosey, the usual – SSH, Frankenstein, Good Morning, Daisy Pickers
The Workout: Standard U-Turn route, there had to be at least 15 of the 21 present make the first 6-pick up. Amazing site to be seen!
Mary: Not a chance
Announcements: RUNE!
T-Claps (Recognition): 4 Mile EC Crew! @Vasoline @Alpine @Skidmark @Aquaman @Bullseye @ShamWow!
Prayer: Martini’s Mother, Pablo’s Mother, Unspoken – @Aquaman took us out

17 PAX for an Anniversary Rock Beat Down at GP

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A huge turnout of 17 PAX ascended upon Ground-pounder looking for a rock beat down with a possible field trip.  Some ran during U-turn.  One showed up at 7:00 am.  Lots of mumble chatter from start to finish.  Great seeing Farva out for the first time since the start of the pandemic.  Very excited to see Dusty too (no pull-ups today).  Just an AWESOME turnout men!  Sorry Norm you were told the incorrect location.


FNGs: Yes!  Welcome Lance Huber – NABS.  Thanks PAX who helped me with our welcoming speech.  Great job Pumpkin Spice for bringing him out.  Behind his naming, think of Lance “Nabs” crackers…way better then Armstrong or Phelps that were too easy (and too good).

Warm Up: Mosey around the parking lot to an adjacent lot and circled up for the following 10cc exercises:  good mornings, Daisy Pickers, sir Fazio Arm Circles, seal claps, overhead claps, Moroccan night clubs, static arm stretches and 25 SSH.  Ended with 5 burpees OYO.

The Workout:  I asked the  PAX to grab a medium-sized rock.  Let’s just say, some PAX were more zealous than others.  There would be no rock rotation.  In honor of my three year anniversary starting F3 at the Nut, I wanted to execute three exercise and then repeat two additional times.

LOTS of Rocks with three separate 10c exercises;  (Rinse and Repeat Three Times)

Curls for the girls, Tricep Extensions, Rut-rows

Goblet Squats, Slap Rocks, Wonder bras

Bus Drivers, Trunk Twists, Toe Taps

From our six:  6 inch hold with Rock over chest, Nipplers, Straight arm Tricep Extensions

5 Burpees OYO because Q messed up the count

Headed to the walls for 20 cc BTTW and People’s Chair.  Thanks a shredder for helping wit the count.

Back to our rocks for one last Rock exercise:  20 Ground-Pounders.  After 3 years, I finally learned there is a squat at the bottom rather then bend over.  Thanks Forceps!

No time for a field trip.  Kind of wish we did venture that way. I learned later, my trip planned to Veteran’s Park

Mary: 20 LBCs, Yoga stretches including Downward dog, Pigeon pose, leg-overs.  Have a nice day.

Announcements:  RUNE; Trash pick-up Sunday morning – See Slack/LED.

T-Claps (Recognition):  16-bit for incredible virtual Workouts!  Thanks Nemo for recognizing all of my Q activities in South Wake this year.

Prayer:  Martini’s mom entering hospice; other PAX struggling with parental care; All impacted by pandemic.  YHC took us out.  UNSPOKEN.

 

An incredible honor leading you men this morning.  Thank you for making my three year anniversary very special.