Posts

Celebrating another trip around the sun

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

Having survived another trip around the sun, I set off to Q Disney, while I was weather watching the last couple days it went from no rain to getting soaked to it might rain to it will rain. We ended up with a mostly no raining workout.
FNGs: none
EC: Nemo and Pablo
Warm Up: Quick loop out of the parking lot and back to the flag, with tweaking my calf again. We did 24 Imperial Walkers, 25 Hillbillys  10 Sir Fazio forward and back, 15 daisy pickers, and 10 good mornings.
The Workout:
             Thang 1:  Went to the soccer field, grab a partner, I had set 3 cones out. Partner 1 would do 10 count balls to the wall, 20 shoulder taps, and Peoples chair                                          until their partner gets back. Partner 2 would do 10 merkins, 15 ankle grabs, and 20 squats. We repeated this 3 times adding 5 to the merkins, ankle                                   grabs and squats reps.
              Thang 2: Head to the shelter for some Dora 123. 100 step-ups, 200 dips, and 300 lbc’s.
              Thang 3: One round of 7’s on the parking lot, consisting of Carolina Dry docks and Star Jumps
Mary: Popcorn Mary consisting of Freedy Mercuries, Six Inches, low slow flutter, Side Crunches, WW1’s, and others.
Announcements: Rune sign-ups,  F3 10th anniversary in January
T-Claps (Recognition): Fanny Pack for letting me take his Q spot, Texas Ranger, and his 2.0 seahawk from Carpex for coming out.
Prayer: Pablo’s, Hobo, and Martini families as they deal with loved ones in Hospice.

NMS: Since having found F3 just over two years ago, I am probably in the best shape I have been since my late teen’s early twenties. F3 has changed my and my family’s life for the better, and it means a lot. Thank you.

Suck a Golfball Through a Garden Hose

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

EC: Everyone but Red

FNGs: Not today

Warm Up: 10 X SSH, 10 X Frankensteins, 10 X Good Mornings. All exercises IC

The Workout:

We took a tour of Holly Springs finest hills, so fine that we decided to repeat them.

 

 

 

 

 

 

 

 

 

Mary: THE Dawgpound led us in some stretches and cool down.

Announcements: Rune will be starting soon. Get signed up, it is going to be a blast! Check Slack and FB for details.

T-Claps (Recognition): All PAX for getting EC in and for picking up the 6 all through the route.

Prayer: Wallaby, unspoken, those that are struggling.

YHC took us out. Always an honor to lead.

One Merkin and One Day at a Time

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

FNGs: None

Warm Up: OK, I am sorry 1 Burpee only but my arms were tied. Circled up for SSH, Hillbillies, Imperial Walkers, Seal Claps, and Overhead Seal Claps.

The Workout: Purple Cobra World tour consisted of Merkin Suicides in HT parking lot, followed by Dips and Prisoner Squats at the benches in front of HT, and then PAX moseyed in back of HT for a few Straight and Side Arm Raises with rocks in between Peoples Chair hold.

Someone had a good idea,  so we held Peoples Chair with rock shoulder presses as we counted 5 reps each. Finally, prior to returning the rocks we did Curls for the Girls. The next destination was to the bottom of the hill on Lassiter Road for some more Merkins, running backwards up the hill for Star Jumps. Final destination prior to Mary was donating some Balls to The Wall at GFC.

Mary: American Hammers, LBC’s, Low Slow Flutter all for cadence count of 30. Homer to Marge with one leg variation and then rolled over for alternating superman and superman to get some back exercises in.

Announcements: Dads Camp opening up.

T-Claps (Recognition): Nemo and Aquaman EC.  187, Bullseye, and Wallaby, nice to see you guys.

Prayer: Moment of silence and unspoken. Honor to lead and thank you.

Who’s Gonna Carry the Boats?

/in /QIC:
PAX: , ,

I have gained a bit of a reputation over the years of not being hard to talk into things, so when there was a challenge of doing fritter (post at Possum Trot, Disney, and Crazy Ivan with at least 2 mile EC runs before each workout) with 4 mile EC runs I was pretty quick to jump onboard. Unfortunately, I did so without knowing that a tropical storm was going to be dumping rain on us for those 3 days. The feeling was well summed up by a text from Skidmark at 0431 stating “Worst idea ever” as we began our commute to Disney under absolutely pelting rain. As Goggins says – “suffering is the true test of life.”

 

The rain kept up throughout the 4 mile EC, at one point just fully peltering us around mile 3 (right when most men would’ve decided to stay in  the fart sack instead of coming out to the boot camp)  tapering off to a slight drizzle by the end. We navitaged the confusing neighborhood EC run thanks to the course on our watches and came upon Nemo running EC on our way back to the AO.

 

Sadly no other cars showed up. 0530 hit and we were off – I knew we needed the full 45 minutes if we were going to go the distance.

ECEC: Skidmark, Pikachu
EC: Nemo

FNGs:

None today – rain scared them off.
Warm Up:

SSH, Daisy Picker, Sir Fazio forward/backward x10 IC

The Workout:

An homage to a classic that Deadbolt introduced me to years ago – 10 rounds with Tyson. However, we stayed in the meetup parking lot and worked the 4 corners there in the hopes that we would finally make all 10 rounds. Exercises at each corner were:

Round 1 – Standard Merkins

 

Round 2 – Jump Squats

 

Round 3 – Pickle Pounders

 

Round 4 – Turkish Getups

 

Round 5 – Burpees

 

Round 6 – Diamond Merkins

 

Round 7 – Star Jumps

 

Round 8 – Prisoner Squats

 

Round 9 – Peeping Lipstick (Turkish Getup on the down, Star Jump on the up)

 

Round 10 – Double Merkin Burpees

We stayed together and finished with time for 3 minutes of mary.
Mary:

With no breaks in between – LBC, Low Slow Flutter, Freddy Mercury, Homer to Marge, Boat Canoe x10 IC
Announcements:

RUNE signup – $20 registration, winning team picks benefitting charity.
T-Claps (Recognition):

Nemo for the rainy EC. Skidmark, Nemo, and YHC (can you T-Claps yourself???) for continuing the pursuit of the Great Value Fritter.
Prayer:

Grace within our community – the F3 one and the one at large.

Our leaders and small business owners.

Time to Reflect

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

EC: Aquaman, Full House, Redenbacher

FNGs: None

Warm Up: 10X SSH and 10X Good Mornings

The Workout:

Little Dipper was in play

 

 

 

 

 

Mary: Not today

Announcements: Check Slack and FB

T-Claps (Recognition): All PAX for picking up the 6.

Prayer: Wallaby, unspoken

Aquaman  shared a great message with the group at CoT. He said he recently took a step back to evaluate if he was really in the process of “accelerating”. He challenged all of us to really take the time to reflect and see if we are just coasting through the days and weeks or are we making a conscious effort to accelerate in all aspects of our lives and all 3 Fs? Challenge accepted.

YHC took us out. Thank you for the opportunity to lead.

With Sprinkles On Top

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

EC: Aquaman, Katniss, Nemo

FNGs:None
Warm Up:Typical…..except the 100 SSH IC.
The Workout:3 corners, Lower Body, Core, Upper Body. Mixed it up quite a bit so if you want details, ask someone who was there. Slowed things down a bit and worked on form and balance. And thanks to Mother Nature, we had a few sprinkles on top!
Mary:Included in workout
Announcements:
T-Claps (Recognition): Workouts noticeably more difficult post lockdown. Way to keep accelerating your fitness through different times!!!
Prayer:YHC took us out.

Today we Run…Maybe?

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

YHC had grand plans for a tour of the Downtown Holly Springs area, including 7’s on Cemetery Hill. But Pax with some nagging injuries/cramping forced some modification. I think everyone got their money’s worth though.

EC: Coal Ash

FNGs: None

Warm Up: Standard lap, 5 burpees OYO

The Workout: YHC limited warm-up in an attempt to get through everything that was planned for the morning, which was a tour of Downtown. After quick warm-up we were off. While heading to our first stop, a truck comes pulling into the parking lot. Our good pal Nemo decided to join us. First stop was the library. Pax honored Nemo’s tardiness with 5 burpees and then headed off to the next stop, the pool. Circled up at the pool for jack webs (1:3 x 7). Moved through exercise quickly and told Pax next stop, the Cemetery. We head up Library Hill and we start to slow down a little. Had one Pax struggling with cramps, the other with a sore calf. Releasing we weren’t going to get through the workout as planned, YHC decided to modify to a location a little closer, the parking garage.

At this point we lost Moped due to cramping, but we carried on. In the parking garage we did the following exercies:

Wall Sit (20 count each Pax)

Suicide ladder length of garage (merkins 5, 10, 15)

50 Mountain Climbers

Bear crawl 5 parking spaces and back

50 LBS in cadence

50 SSHs in cadence

Suicide ladder length of garage (WWIIs 5, 10, 15)

50 Mountain Climbers

Bear crawl 10 parking spaces and back

50 LBS in cadence

50 SSHs in cadence

Wall Sit (20 count each Pax)

Mary: 15 burpess OYO

Announcements: Early advertising for 10-year anniversary of F3
T-Claps (Recognition): All Pax for going with the flow and modifying for the group
Prayer: YHCs grandmother, Fanny Pack’s daughter, Mr Terrific job search, friend of Quiver

Sixth Sense?…Maybe\Maybe Not

/in /QIC:
PAX: , , , ,

Pre-Blast for AGS advertised a 4mi bootcamp with a creepy picture of YHC in a bunny sack costume. Yep- that may have turned many away, but not 4 PAX who showed this morning to catch some miles and put in some quality work. Picked up Deadbolt @ 5:45, and rolled out of Wescott and onto Womble to see Nemo backed in and ready to go. Oboe came to join the party followed by Vasoline. Planted the flag and started PAX with a brisk warm-up inside the tennis courts

Warm Up: Alternating side shuffles around the perimeters of each of the courts inside the tennis fences, exited and circled up at the top of the parking lot for Imperial Walkers X 10, Hillbillies X 20, and a series of squats while YHC reinformed PAX that we’d be doing a 4mi boot camp style workout, utilizing Womble and surrounding areas of Main St.  and Downtown Train domain.

The Workout: Single file Indian run to the top of Stinson. At the stop sign performed a series of Good Mornings X 10. Instructed PAX to proceed and take a left up Grigsby in fellowship run formation to the back side of the tennis courts and onto the parking lot adjacent to the baseball fields. Squat hold for the six and warmed up with Fazios X 10 Front\Back with some tricep stretches following.

PAX grabbed a rock they were comfortable curling and tricep extending.

Called for a series of “Nemo’s”- Curls from bottom to middle X 20, Curls from top to middle X15, Curls from bottom all the way to the top X20. Followed up with some Tricep extensions X25.

Placed Rocks down and Michael Phelps’d. With rocks still on the ground, PAX performed some rock merkins starting with right hand on rock X20 and evened us out with left hand on rock X20. Recover and then performed some Rut Rows X20. Returned rocks Cusack style back to the pile. At that point Deadbolt thought we were ready for some COT, but come to find out we were right on schedule 17 minutes in.

Instructed PAX back into the Indian Run line past the Womble courts and to the entrance onto Stinson and taking a left back to the the top. Circled up and shared that at TBD one time in the winter, Aquaman had us doing some type of crazy merkin mile along Main Street, where we did merkins at each intersection along the way. Kept it simple with 5 merkins at each intersection while mosey’ing single file along the way. 25 Merkins later we were on the top of the parking deck behind City Hall.

Informed PAX that we’d do some modified 7’s. Modified as I would have preferred 11’s, but we still had a lot to do after this.

One side of the lot was 6 SSH, sprint to the far end 1 burpee.. Continued this til we had 6 burpees at the other end and 1 SSH at the far end. Before exiting the lot, YHC saw some brick wall with reserved parking for OBGYN’s…why not? This is where we separate the men from the boys. Derkins X20, which were more like balls to the wall presses, given the height of the wall and also that YHC is vertically challenged.

Exited the lot via mosey and quickly instructed PAX to reform their Indian run formation to the traffic circle in front of the library. When we arrived, YHC noticed that the circle had nice arrows painted around it and offered minimal guess work. Informed PAX that we’d be bear crawling around the circular island. Legs were burning at this point, but we all made it all the way around. Continued down library hill in fellowship mode until we got to the adjoining subdivision pool by the speed bump signs. Once the six was in, performed a series of 10 squat jumps IC.

At this point, I informed PAX that usually I like to do ‘the hard things’ first in my day, but today we were saving the best for last. As a nice sunrise illuminated our bear crawl in front of the library, we now had plenty of light to experience the insane East\West Elm hill segment. This street hits you twice and is a literal punch in the face no matter what pace you are trying to run on it. Fellowship run up the street and then a left on Avent Ferry, back to the parking deck.

Quick check of the watch had us with 7min to go and 25 more merkins on our way back to Womble via indian run. As we made our final descent down Stinson back to the flag, I asked Oboe for a quick mileage update after the last speed bump before hitting the lot. “We just hit 4 mi, Mookie.”

Perfect as we also just hit 7am on the dot. Some freaky sixth sense kinda of stuff this morning, where the numbers just lined up with all the variables of PAX, pace, and exercises.

Mary: Didn’t really see her for too long, but Vasoline was flirting with her after the workout.

Announcements: Check slack for site Q opportunities

T-Claps (Recognition): All PAX getting out there on a Sunday and getting after it. Really strong work this morning.

Prayer: Oboe’s father-in-law Emery, who is battling heart issues. All health care and front line workers. Those seeking new job opportunities. YHC took us out.

Boulders, Breakfasts, and Banana Seats

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

After running the “old school” U-Turn loop this am, YHC decided to take the Q at Ground Pounder with a real focus on “muscle moves” and rep counts.  11 pax showed up for a lot of rock work and an impromptu photo shoot by Banana Seat.  When asked if he was joining the workout, he responded he was only a spectator this morning, and this guy just stood there eating his breakfast….but got some great photos of the workout.  There’s gotta be a name for this type of behavior in the lexicon. Either way, we all did 5 burpees in honor of our breakfast eating photographer/spectator’s arrival and departure in his “sweet” new ride.

EC: Nemo and Coal Ash

FNG’s: None
Warm Up: SSH, Sir Fazios F/R, Seal Claps, Overhead Claps, Frankenstein’s, Windmills, Good Mornings.
The Workout: Merkin ladder up of 10,15,20, and 25 counts with 13 SSH in between each set.

Rock Time

Descending ladders of rock exercise combos. Counts were 20,15,10.  Curls for the Girls/Ground Pounders. Then Triceps Extensions/Squats. Then Shoulder Press/Rut Rows.  Each combo was followed by a break where we did 20,15,10 reps of chest presses and an ab exercise with rock. Finished this portion of the workout w/ 20 count IC of Bus Drivers. Every driver drives in his own way!!!

Bear Crawl across lot with 10 merkins, return trip with lunge walk followed by 10 squats. Repeato with two rounds of “penalty exercises” for pax doing rock exchanges during the workout.

To the Wall for 2 rounds of BTTW with each pax doing 5 count and 1 round of People’s Chair with each pax doing a 10 count.
Mary: each pax took a turn calling a 10 count exercise including: diamond merkins, nipplers, Shoulder Taps, spider man merkins, Pickle pounders, WW2, plank holds, burpees, squat jumps.
Announcements: Many AOs open. Looking at possible Fleming Loop site soon. Mr. Terrific taking the lead at Tiger Blood with a speed and form focus.
T-Claps (Recognition): PAC-Man’s Birthday. Happy 33rd.
Prayer: DOA’s family member with cancer/stroke, Coal Ash grandma w/ demensia , YHC’s daughter Julia recovering from stomach bug but with some mental barriers to cross and my M with strained relations with her mom. Mr. Terrific and his career change time. Our country and nation. Honored to lead HIM’s.

You took a tranq to the jugular man!

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

FNGs: None
Warm Up: Imperial walkers x 10; daisy pickers x 10; hammy stretching 10 counts; frankensteins x 10, SSH x 20
The Workout: 19 PAX on this Saturday for 5+ miles trekking through the old u-turn route.  Good route, lots of mumblechatter, all helped pick up the six.  Various PAX for EC, Cupid, Dawgpound, Dumbo, Emeril, Full House.
Mary: none
Announcements: Roon race coming up in June – see Banana Seat for details
T-Claps (Recognition):
Prayer: Prayers for Mr. Terrific in his job search, healthcare workers, first responders