Posts

Thankful

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FNGs:none
Warm Up:Good mornings, arm stretches, fazio arm circles, ssh
The Workout:

T – The Wolverine 10 count

H- Howling monkeys atom the circle and 10 count at end

A- Aiken legs 20 jump squats, 20 lunges IC, 15 smurf jacks

N- no surrender 20 IC

K- king of hearts suicides. 3 sets

S- Stirkins stepuos and irkin

G- 20 Groiners

I- indian run to tennis court with last man doing 3 merkins

V- vacuum cleaners with 3 sermons at two locations

I- iron Hulk 1:4 ratio to 7

N- never cross dolly

G – growing pains

G- good day

Mary:none
Announcements: convergence tomorrow at 6:00am tiger blood, csaup dec 7th, Christmas party Dec 14th.  Leadership changes starting Jan 1st
T-Claps (Recognition): to the pax who came out and brought canned goods for Mamas House of Thrift.  Picture to follow but we’ll over 300 items.
Prayer:Quivers family, Hardy and sickness, Wallaby

Lipstick Delegation Tour Day 4 – “Turning our bodies into Weapons”

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EC: Banana Seat, Yosemite, YHC  “Lipstick Fritter Bound for these Guys!”
Warm Up: Quick loop around Soccer fields and circle up in lot.

SSH x50

Daisy Pickers x15

FAC x10 Fwd/Rev

Overhead Claps x15

Seal Claps x15

Monkey Humpers x10

PAX was informed of Delegation Week Day 4 and today’s luck winner was M4L
The Workout: Mosey to the halfpipe hill. Crab Walk with feet first up the hill. Army crawl up the hill.

Indian Run over to Big lot for 10 Rounds with Tyson.  Burpees, Merkins, Squats, WW2 in the corners. I believe we did 4 rounds 10-7 🙂

Mosey over to the abyss. Bear Crawl Face Fwd down the stairs, SSH for the PAX to complete and recover on the jog backup. Repeat x2. Indian run back to lot

Mary: Pickle Pounders x25, Boat Canoes x20, American Hammers x10
Announcements: Frosty Dec 7.  F3 Southwake Holiday Party Dec 14, Please RSVP or just showup.  Oakwood 24hr with Frey Daddy Dec 21
T-Claps (Recognition): Grimmace for coming backout to the gloom after his debut at Ground Pounder
Prayer: Quiver’s Family, Crablegs. Yosemite’s church family for the passing of a young lady in a car wreck

Not Shoulder Friendly

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YHC arrived not sure what to expect in terms of numbers for this morning’s workout. Lots of guys tapering for HSHM, runners coming out of Richmond, and recovering from Ruck. YHC did a lone EC run for 2 miles. Weather wasn’t optimal either. No mumble chatter on Slack or FB about the workout. However, 14 Pax fought the fartsack and won, became stronger, and learned about the F3 mission and core principals.

EC: Skidmark

FNGs: None
Warm Up: 1 lap around the soccer field. Circle up on the tennis courts for SSH, Good Mornings, Imperial Walkers, Hillbillies, and Fazio Arm Circles.
The Workout: Mosey to the pavillion for some plank shuffle to the left up and down the picnic tables for one loop. Then Reverse.

Mosey to the Rock Pile. 11’s in the parking lot with Ground Pounders and Burpees. Carry the rock on the run. Intermittent switching of rocks as well

Mosey back to the Pavillion for two sets of split squats.

Mary: 1o minutes in plank hold with some exercises including merkins, 1 arm up, pickle pounders, and peter parkers. YHC also reviewed the core principals and F3 mission while in plank.

Announcements: CSAUP Dec 7, Christmas Party Dec 14. HSHM this weekend. Get out and run in the 6 up the ramp.

T-Claps (Recognition): Nice to see Moby out this morning

Prayer: Quiver and his family. Be better leaders in the community.

A Rush to 45

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I proudly was site Q for Disney for more than a year “back in the day”.  It was a valued part of my F3 experience. No better way to start my 45th year with a trip back to pick up the Q.  It was cold.  Rolled up for EC with a group of me plus 4 guys I am proud to say I have covered a lot of miles with. Went back to one of my favorites from the F3 exercise list, The Red Barchetta, a workout in honor of the classic Canadian rock song by Rush.  Done this twice before and shared the story, so today we just stuck to minimal chatter and put in the work.  It was a great group of 13 PAX.

FNGs: Are there any left in South Wake?  Seems like a long time since I have seen a new name.
Warm Up: We did.  We had “The Dark Side of the Moon” lined up around half the circle.  I missed the memo about wearing all black.  Standard loop around the soccer fields, then some classic w/u exercises in the lot including one that I famously introduced at Disney a couple years ago, the Goof Ball, and a few SSH because if you have ever been to a Nemo Q you know they will make an appearance.
The Workout: Out on the field we took a spot on the line.  100 yard run across field, plank hold for the six, then SSH ICx100, recover on the jog back. 75 yard run, plank hold, Mountain Climbers ICx75, recover on jog back.  50 yard run, plank hold for six, LBCs ICx50, recover on jog back.  25 yard run, plank hold for six, tempo merkins ICx25, recover on jog back. 10 yard run, plank hold, burpees x10, recover on jog back. This is a different type of workout as the focus is on heartrate and I make sure to include the total cadence so we know, for example, we are about to do 100 SSH.  We wrapped up with another lap around the soccer fields and then hit the wall on the bath house (many other options for what I could call it were provided) and we did alternating sets BTTW and star jumps.  10 count, 15, 20 and the group was looking strong so went to 25.
Mary: A couple quick sets Homer to Marge, 6 hold, low slow flutter, 6 hold, pickle pounders, LBCs.  Closed with LBC ICx45
Announcements: After name-o I counted to our six PAX and Tetanus talked about how he came out to F3 (thanks UTI for another Woodcreeker) how he got his name and what he has been getting out of F3.   Slack has you covered, Pinehurst convergence, new kettlebell AO
T-Claps (Recognition): Deadbolt, was great to see you out there this morning – you introduced me to F3 and you passed the torch at Disney to me when I became site Q.  Everyone for posting this morning in the cold, you are all difference makers.  Also, just thankful for the opportunity to see so many of us setting stretch goals and then getting to appreciate the reward – no matter what the finish line is.  Maybe it’s a full marathon, or maybe it’s just focusing on taking small steps to improve the important relationships in our lives.
Prayer: Racers/ruckers this weekend, those dealing with injury.  Took a silent 10 count for any unspoken and YHC took us out.

(ab)/(a+b)

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It’s been a long time since YHC and Pikachu co-Q’ed a workout together so we figured we give it a shot. Some mumble chatter about how many miles we were going to get in.

EC: Emeril, Dawgpound, Warbucks, Full House, Pablo, UTI, Skidmark, 187 (a little late)

Fartsacks: Mookie with the HC last night. Much like the Patriots last night he didn’t show up.

FNGs: None
Warm Up: 1 lap around with SSHsx10, Good Mornings x 10, IW x 10, Hillbillies x 10.
The Workout: Indian Run Merkin Mile with 12 merkins every quarter mile.

Switch off to Pikachu:

We did some running backwards up the ramp with a variety of exercises at the top including squats, Step-ups, box jumps, Russian Dips. 1 time we did a bear crawl up the ramp. Made our way around the park and did a set of Erkins, Derkins, Dips.

Mary: Plank hold. Side crunches. Have a nice day.
Announcements: CSAUP Frosty Dec 7, Christmas Party Dec 14, Oakwood 24 hour Dec 22.
T-Claps (Recognition): Midget posting after running long on Saturday and attempting 50 miler.
Prayer: Full House’s aunt.

 

We got 3 miles and Pikachu took us out.

Do you like to run? Not really. Hmmmm

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YHC rolled into the parking lot to see Third Cousin waiting.   As we got out of our cars to stretch I asked him if he liked to run.  He said not really.   I told him we were running so get ready.
Rest of the crew showed up including Alpine who ran from his house to the workout.  As he typically also runs home I guess that counts for EC.  The only EC of the morning.  Might have been a good thing as a couple of us got 6 miles in at Paradise City yesterday and my goal was another 3 this morning.

FNGs: N/A

Warm Up: x10 SSH, x10 Good Mornings in the parking lot.  On the jog stop for x10 each way Fozzy Arm Circles.

The Workout:   Indian Run to Rovisys.  OTW stops for warmup exercises and Russian Dips.  At Rovisys partner up.   Partner A run up the hill around to the top of the ramp. Merkins waiting on your Partner B as they bear crawl up the ramp.  Once together x20 Jump Squats.   Partner A typewriter down the ramp on the railings.  Partner B run around to the bottom of the ramp. Merkins while you wait.
Partner A does bear crawl while Partner B does the run up the hill.   x20 Jump Squats when you meet.   Partner B does the typewriters while Partner A runs around to the bottom of the ramp.  x20 Jump Squats before Indian Run back to the school.  Stops on the way for x5 Yurpees, Derkins.

At the school partners run opposite direction at the circle in the front of the school.  When you meet x5 War Hammers.  Keep running, meet again x5 War Hammers.  Repeat x4, x4, x3, x3, x2, x2, x1, x1.

To the small wall in front of the school.  Step ups, Russian Dips, Derkins, Steps Ups, Urkins, T-Merkins

My watch showed 3.2 miles overall.

Mary:  LBC’s, Low Slow Flutter, War Hammers

Announcements:  Shield Lock Challenge 2020.  Dec 7 Frosty workout.  Dec 14 Christmas Party.  Ruck Nov 15th or 17th to collect food for Durham Homeless. Breach will post details on Slack.

T-Claps (Recognition): N/A

Prayer: None.  YHC took us out

High Intensity Boot Camp

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YHC signed up to Q Paradise City with every intention of helping it earn its High Intensity Boot Camp badge and possible setting a distance record for the AO in the process.

Ran over to arrive at 0515 to see some ECers out there – Yogurt, Pablo, Emeril, Dawgpound, Buford, and YHC rolled out a minute late (something about waiting for Dawgpound) and got some bonus miles in.

Come show time it was clear we were going to be an intimate 8 today. 0545 came around and we were off.

FNGs: None
Warm Up:

Mosey to the ticket booth, circle up in squat hold for x10 IC Smuf Jacks

Mosey to opposite corner of park for x10 windmill IC

Mosey back to basketball court for x10 reverse merkins
The Workout:

Mosey to the bottom of the ramp. Pax were promised getting to visualize finishing HS Half in a few weeks so we spent some quality time on the ramp.

First stop – run from the concrete/asphalt change to the 1st foul ball market, do 5 star jumps, then back. Next trip up go to the 2nd market. Repeat all the way through the 5 markers.

Pax then picked up the 6 and assembled for an indian run counterclockwise around the park. We stopped at the corner opposite the bottom of the ramp for 10x Frankenstein’s and then continued our indian run back to the bottom of the ramp. During this portion pax were instructed to come up with a workout for our next set of  ramp repeats, but they were warned that if they were easy we would be doing ramp runs based on lightpoles (13 of them) instead of foul ball markers.

Dawgpound request t-merkins (hand release with shoulder blades pinched at the top) and YHC decided those were challenging enough to do at foul ball markers, so we repeated the last ramp repeats but with t-merkins instead.

Pax then assembled for an indian run clockwise around the park. We stopped at the opposite corner for imperial walkers x10 IC. We then stopped again at the guard rail for russian dips x10 IC at the request of Emeril (YHC aims to please when reasonable). We finished the indian run to the bottom of the ramp and YHC asked Yogurt if he wanted foul ball marker or light pole repeats – Yogurt selected light poles (of course – there’s a reason YHC picked him to choose!) and YHC selected squats to go with that. So we did ramp repeats to each light pole with 3x squats at each stop.

This was great, but it took quite a while. YHC got so focused trying to keep up with Snap that I noticed rather suddenly that we had only 4 minutes left. YHC called for pax to come down on their next ramp repeat and head to the basketball courts for mary – apparently this was not well received as most pax finished out the last set and took their time to the basketball court. Blaming that one on not enough blood left in the brain to understand what “stay at the bottom” means.

Mary:

Freddier Mercury x10 IC

Homer to Marge – x5 IC per leg

Pidgeon pose – x10 per leg (at the request of Emeril)
Announcements:

Frosty CSAUP December 7th – sign up:

Christmas party December 14th – location is being confirmed

After this workout the web team decided Paradise City had earned its High Intensity (Running) Boot Camp designation and that is now reflected on the website. Should help us not kill an FNG.
T-Claps (Recognition):

Snap for properly dusting YHC on the last ramp repeat. Dude is for real fast.
Prayer:

Pablo’s mom going to doctor today

Emeril’s wife is picking up his parents this weekend for them to move down/in with them

There’s a F3 name for that!

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EC: Emeril, Pablo, Pikachu, 187

FNGs: None

Warm Up: SSH ICx20, Arm Circles F/R ICx10, Seal claps ICx10, Moroccan Nightclubs ICx10, Overhead claps ICx10, Imperial Walkers ICx10

The Workout: Mosey to the Abyss for a “Not so Lazy” Dora. Partner up. Both partners go to the bottom of the stairs for 10 jump squats and then back to the top. Partners do 100 merkins switching every 10 with plank hold when you aren’t doing merkins. Back to the bottom for more jump squats. At the top again partners do 200 WWIIs switching every 20 with 6″ hold when not doing WWIIs. Another trip to the bottom with jump squats. Partners finish with 300 squats alternating every 30 with squat hold while waiting. Finish at the abyss with a 4th trip to the bottom with jump squats and back to the top. PAX did American Hammers waiting on the six.

Indian run to Holly Springs Elementary School for a set of 20 Russian Dips, 20 Balls to the Wall and 20 People’s Chair (not the be referred to as Wall Sits!!!). All were done in cadence with a total of 2 sets. Mosey back to the parking lot at the soccer field.

Mary is nowhere to be found so we finish on the soccer field. Pax do Up Downs (quick feet in place and drop to your stomach on ‘down’) for the remaining 3-4 minutes. There was mumble chatter about this having another name but it was never determined and YHC didn’t care enough to check the Lexicon.

Mary: Up Downs

Announcements: CSAUP, GoRuck, Holiday party… check the interwebs for the details

T-Claps (Recognition): Way to show up and kill it Mookie! Over half the PAX were at Thunder last night and a quick turn this morning.

Prayer: Addiction, Transitions (Moving), Relationships.

Men, take a moment to listen the the F3 Mistress podcast. It’s a well needed reminder that we must always keep our concentrica in check. Don’t commit relationship malpractice by putting other things aside for F3.

Thanks for the opportunity to lead you men. I’ll try to do better next time!

Between Two Ferns with your host Chips

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Everyone seemed happy before the workout started. Folks where chatting. Once the workout started most of the mumble chatter died down. Except Chips continued to interview Pax for his local cable broadcast show Between Two Ferns. He got some great material. To not be out done Dumbo brought his own source of entertainment. Red beans and rice the night before packs a powerful punch in the morning.

EC: Dawgpound, Pablo, Buford, Sliderule, Blue Hen, Flanigan
FNGs: None… Bummer
Warm Up:

A jog to pick up the bricks. Yes they are still there.

Circle Up for the following exercises with the bricks
Side Straddle Hops
Bat Wing
Ralpies

The Workout:

Head to the wall for the following:

3 Rounds:
30 Count Balls to the wall
10 Count Squat hold bricks being held out
5 Count Left Leg Up
5 Count Squat hold
5 Count Right Leg Up
5 Count Squat hold

Head to the playground for the following:

3 Rounds
Split pax into two
Pax 1 Pull Ups
Pax 2 Squat Goblet Press — Timer 20 Reps. — Last round we added a bicep curl

Head to the flag pole for the following:

2 Rounds
Dipplers (Dirken Nipplers)
Dips
Lunge Bricks Overhead

Head to the grass area by the side parking lot for the following:

3 Rounds
Pax forms two lines facing each other. Hold Bricks straight out to create a sort of tunnel
Pax at one end BearCrawl between the pax to the other end

Head to the soccer field for the following:
Jack Web 1 Push up to 3 Shoulder press ratio with bricks up to 5
Squater Pyramid up to 15

Mary:

Head back to the flag pole for Mary:
Toe Taps
LBCs
Homer to Marge
Toe Taps
LBCs

Announcements:

Frosty December 7th.
Holiday party December 14th
Shield Lock challenge

T-Claps (Recognition):
Prayer:

Family involved in the Plane Crash
Families involved in the death of the 14 year old girl

Developing a Reputation

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17 Pax mosied at Paradise City for a high intensity bootcamp. The smell was ripe this morning as Pax set off for EC and continued to linger throughout the workout. Welcome back Kotter (Pilgrim). Special appearance by Roger Roger and his truck.

7 for EC: Lipstick (early or late I’m not sure but there was one pit stop), UTI, Emeril, Full House, Pablo, Warbucks, Skidmark, and Pikachu ran from home.

Q was informed he may be developing a reputation. 2nd Q in a row that has gone longer than 3 miles.

FNGs: I’ve been told my workouts may not be FNG appropriate and the SouthWake site may need to say high intensity bootcamp.
Warm Up: Small mosey lap and circle up for 10 cc SSH, 10 squats, 10 cc lunges, 10 merkins, 10 plank jacks, 10 WWIIs, and 10 American hammers
The Workout: Catch me if you can run around the complex. Partner 1 does 5 jump squats then catches Partner 2. I full lap. Went back for the 6 as Cowboy pulled a Lipstick.

3 man Indian Run from the bottom of the ramp across the parking lot to the stairs.

1 time down 7 SSH, return to start 7 SSH (not done in Cadence)

Next time 7 SSH, 7 squats

3rd round 7 SSH, 7 squats, 7 Lunges

4th time 7 SSH, 7 squats, 7 lunges, 7 merkins

5th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks

6th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s

7th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s, 7 American Hammers

Get the 6 and everyone did 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s, 7 American Hammers together

2 groups of Indian runs back around the complex to the start.

Mary: 4 minute plank hold with Peter Parkers and 1 arm up, 1 leg up.
Announcements: CSAUP in South Wake Dec 7. Pikachu and Mookie doing Insomnia run of 13 miles starting at 3:30 AM before U-Turn (WTF)
T-Claps (Recognition): Way to kind this morning Tetnus.
Prayer: Family and community of HS after young girl was killed last week.