Rocking It Out
Lots of sets with a big rock and two little rocks for a great workout of our arms, shoulders, back, and legs. Great work PAX!
Tag Archive for: Patch
Cool Breeze
Luckily, cloud cover brought some wind at the same time we started the workout.
FNGs: None
Warm Up: Side straddle hops, Cotton pickers, L+R overhead stretch, fazio arm circles
The Workout:
Jog to rock pule:
4 sets of five exercises: 8 increasing to 25 reps
curls
triceps presses
Squats
upright rows
shoulder press
3 sets of five exercises: 10 – 15 reps
Merkins
Chest press
Ground Pounders
Double merkin burbies
Bus Drivers
Jog to the pavilion
3 sets of three exercises: 10 reps
One leg step-ups
Dips
Irkins
Mary: Each of us took two cycles of calling Mary exercises
Prayer: Gratitude
Ultimate @ Thunder – 17Jun20
FNGs:
None 🙁
Warm Up:
Mosey over to the pit. Circle up for SSH x10 IC, Daisy Pickers x10 IC, Frankenstein’s x10 IC.
The Workout:
Split into teams for Ultimate frisbee. First ¼ of the game 3x Merkins per drop, second ¼ 1x burpee, third ¼ 1x Turkish getup, fourth ¼ no exercise penalty.
Mary:
Not today.
Announcements:
Mulching at Bass Lake starts this Saturday and continues each Saturday until we finish.
T-Claps (Recognition):
Hardy & Florence – those guys are legit at Ultimate.
Prayer:
Baby Day. Pax suffering from loss.
40’s?
YHCs first Q at Cletus. Excellent work from 14 PAX for a promised, leg heavy workout.
FNGs: None
EC: Yogurt, Fonzie, LED
Warm Up: Lap around soccer fields, 5 Burpees OYO, SSH x 20 (in cadence), 20 Plank Jacks OYO, Hamstring stretch 10 count x 2, 10 merkins, 20 fazio arm circles forward > backward > forward > backward, 8 burpees OYO
The Workout: Mosey to amphitheater for the workout. Started with 40s. Same concept as 7s and 11s except you count up or down by 5s. Exercises were step-ups and squats. Started with 5 step ups (each leg) at amphitheater, ran to top of hill for 35 squats, continued until 40s were complete.
Then we split into two groups and rotated between peoples chair (10 count by each group member) and AMRAP of dips, irkins, and derkins.
Mary: Mosey back to tennis courts for mary.
5 burpees OYO
LBCs x 20 in cadence
Dying cockroaches x 20 in cadence
10 burpees OYO
Announcements: Convergence on labor day at Sugg Farm. Two workouts, ultimate Frisbee or bootcamp.
T-Claps (Recognition): LED for taking home breathtaker for the week!
Prayer:Abe’s wife’s friend diagnosed with cancer, injured PAX, unspoken
What’s the count?
EC: Cowboy, Cupid, Katniss, GoGurt, Yogurt
FNGs: Chico (from Williamsport PA, home of Little League), brought in by Schlitz, and Falwell (Liberty University graduate), brought in by Banana Seat
Warm Up: SSH x35, arm circles 15xF/15xB, seal claps 15x, overhead claps 15x, tricep stretches, Michael Phelps, pickle pounders 15x
The Workout: I focused on some of the more difficult exercises I’ve done at Cletus. We started by moseying to the double tennis courts, then partnering up for wheelbarrows. Planned to paint the service lines, but when we got there, I realized that would be too short for this PAX. Modified and went all the way to net instead. We had PAX of 18, so if we had pairs at each corner of the two courts, that would cover 16 PAX. So, the extra pair worked in the middle. I paired with FNG Falwell and he really took off on this one! He was moving strong and fast was the wheel. Everyone rinsed and repeated until each PAX had completed four turns as the wheel. I could hear the PAX grunting with effort throughout, including YHC.
Mosey to The Pit. Time for some 11s! This is definitely not an original exercise, but I wanted to get in some running. Here, we ran from sideline to sideline, maybe 80 yards or so. Mountain climbers on near end and star jumps on the far end. Always concerned about losing count, especially on 11s, I did great until we reached 9 on the near side, when I asked Snap, “Where are we? Two?” Duh.
What’s Cletus without a little hill work? Thanks Slide Rule. This time I decided to keep the count simple. Seven Derkins at the top, seven WWIIs at the bottom. Even I could keep up with the count on this one. “If you can’t Q it, don’t do it.” I guess this applies to counting as well. Was planning to start with WWIIs, but Banana Seat had different ideas. I must have reached the limit of 30 seconds of explaining the exercise when he took off up the hill. This man likes to keep moving!
Earlier in the week, I had promised a return to classic Cletus exercises, so time for BTW! PAX found a spot on the brick wall outside the east end of the Hunt Center. Easy count of 10, followed by 10 squats with good form. Form should mimic how you would squat with a barbell on your shoulders–chin up, chest out, butt out. Breach suggested that a good way to do that is by doing prisoner squats, so we did.
Time to mosey to far parking lot, COT, name FNGs, and join Crazy Ivan for their COT and bidding on Breathtaker–new charity for month of August.
Mary: Cupid led some planks with arm raises on each side while I got my phone.
Announcements: FB, Slack
T-Claps (Recognition): Slide Rule for leading July’s Breathtaker fund-raising for Meg’s Smile. About $6,700, which enough for about two “smiles.”
Prayer: Help doctor’s diagnose Noah’s Ark’s wife’s illness. Keep him strong while supporting.
So… I borrowed this recipe from Emeril…
ECEC: Cupid, Pikachu, M4L, Yellow Card
EC: Lipstick, Flanigan, Emeril, ShamWow!, Blue Hen, Nemo, Full House, Skidmark, Pablo, YHC
Ting Ramp EC: Nemo, Pikachu, Cupid, Yogurt, GoGurt
I must admit that I was a little overwhelmed to see the number of HIM that showed up today in support of my 2yr Anniversary with F3 – and this was only EC. It was quite a light show pulling up right at 5:15 this morning with all those vests lit up, blinking away. I can report that these vest contraptions really, really work. As I pulled up just in time and had some preparation to do, I got to watch this awesome pack of PAX roll-out right on time and could see them slowly disappear over Bridgewater Short Hill (Strava Segment name BTW, I highly recommend Strava, it’s all the rage). Shovel Flag planted, Nemo out ahead of me by a few minutes. It’s going to be a great morning in the gloom!
What follows is a workout inspired by the workout Emeril put together as Q on July 24, 2017 – My first F3 Post. They say imitation is the sincerest form of flattery and Emeril deserves some credit for this workout, it’s a burner as they say. If you are a Facebook’er – Here is link to the BackBlast.
- I showed up late this morning for EC, please correct me if I missed you…
FNGs: Too scared
Warm Up:
A moment taken by YHC to thank everyone for showing up and bringing such a large number of PAX to the celebration. 27!!! Nearly got a Deadbolt sized crowd 🙂
Special thanks given the Thingamabob out of N.E. Wake, he had a 45 min drive this morning. He and I used to work together and apparently I had EH’d him in conversation and he decided to post on his own at some point. Great dude, hope you got a chance to get to say hi.
Also notable attendance by Emeril, Pikachu, BlueHen, Nemo, Patch, M4LIFE, and Yellow Card. These guys were there with me on day 1 and showed up again today. Noted regrets from Deadbolt, Roger Roger, DawgPound, and Slide Rule.
Equally present were many of my EHs from the last 2 years. Lipstick (BREATHTAKER!!!), Straight Cash, Peeping Tom, and Tetanus
WHERE IS THE HOOK!!! WHAT WAS THE WORKOUT!?!? ENOUGH ALREADY!!!
We began with 20 SSH, 10 Windmills (1st 10 count offense), YHC was still a little verklempt and had some counts that sounded like he was ending these 2 workouts a little early. There was a quick little internal monologue and pep-talk (UTI you’re blowing it!) then we went on a Mozy towards the tennis courts. Half way up the back stretch at Ting we went into a Carioca, switching half way past the tennis courts and continuing the rest of the way up the hill. We rounded the corner and Mozy’d once again for a bit. At the next tree, we met the sidewalk for Fast Feet until the next tree. Back to a Mozy as we headed down the Ting Ramp for “The Workout”. Squat Hold for the 6
The Workout:
Pulled straight from Emeril’s cookbook – Pair up into partners for B.O.M.B.S (50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats)
Partner 1 does a workout and works to complete as many as possible during the time allowed. The time allowed is driven by partner 2 who is on the run from one side of the lot to the other. Partners 1 and 2 switch out at the completion of each run and they work together to complete the B.O.M.B.S. If this were a video I would be playing this section in timelapse cause it took a while to complete. PAX picked up the 6 on these and helped the remaining groups finish out their work. This workout was tough for me as an F3 newb and it was good to see that it’s still pretty effective on some of the experienced guys too. Good feedback on this one. Everyone seemed to feel they got their money’s worth.
Short/quick Mozy to the bottom of the ramp. The rest of the time I diverged from Emeril’s recipe a bit. His recipe called for partner carries and in the last 2 years we have largely moved away from them, past the injury record they have – I know no one wants to carry YHC (I was particularly sweaty today). So, we stayed in our existing partnerships with partner 1 Bear Crawling up the ramp while partner 2 hung back and whipped up 3 Burpees. Once said burpees were adequately whipped, partner 2 sprinted to catch partner 1 and they swapped all the way up to the top of Ting Ramp. The original plan was to take these all the way to the tennis courts but time was almost up.
<Slashed out a small section of the original plan here for time.> You know how in cooking you can just leave stuff out sometimes – dash of this, dash of that, nope don’t need that (toss it over your head without looking)… Emeril knows what I’m talking about. BAM!
Audible called to form 4 lines for Indian Runs. From the looks of it, we ended up in 3ish lines of varying sized but it seemed to work well enough… Indian Runs continued around around the tennis courts and back down to the basket ball courts for Mary.
All the while – we did have Peeping Tom (or PT as he’s known in Carpex) out on a run with Straight Cash to keep him company. PT is still on the mend but they both made a point to be here on my anniversary with a modified workout. Nice job men!
Mary:
10 Have A Nice Day (2nd 10 count offense), 20 Leg Lifts, 12 Freddie Mercs, 12 Homer to Marge, Pigeon Pose both legs, Runners Pose both legs, 20 Diamond Merkins (Lipstick ending strong with Breathtaker)
One more thing from YHC – Very happy to be a part of F3 South Wake. It’s been a great 2 years and I’m happy to have stuck with it. 1st F was the hook and I’ll admit it took me almost my first year before I started to truly buy-in. So happy to have gotten more involved in the 2nd and 3rd Fs. Feeling alot of growth through F3 and very happy to continue that growth in the years to come. If you’re new and this is still just a workout, you haven’t come to understand or believe that it’s more than a workout – hang in there. It’s worth the wait.
Announcements:
- Check with Skidmark – BRR Simulation will be in play next weekend, 3 mile runs scattered throughout the day to test your legs
- F3 Dads Camp has some open spots – See M4L
- Check the Slack and the Facebooks for more intel and other announcements.
T-Claps (Recognition):
- See above – Thanks again everyone. Great time out there this morning.
- Shredder doing good in the world on a mission trip.
Prayer:
- Hit and run victim in Fuquay over the weekend. Not a member of F3 but a reminder to wear your reflective gear on your runs.
- Crablegs on his MLB journey
- Quiver’s daughter starting school soon shortly after their move to South Wake. YHC extended the prayer to all kids returning to school. Being a kid is hard and guiding your kids through life is hard too. Prayers to oversee the kids and the parents through these changes.
Bunch of Bad Backs
FNGs:None
Warm Up:Quick mosey to big parking lot. SSHx15, Sumox10, MNClubx10, Merkinx10, IWalkx10, HillBx10
The Workout: Pick your partner and size matters. You are going to put your partner on your back and do 10 squats with said partner on your back and then partner carry to the other side of the lot and then switch and then 10 squats and partner carry to other side. This was done twice per partner and this is where we learned that several of the pax have bad backs and modified to other exercises.
Next up was mosey to playground for 3 sets of alternating pull upsx5 and WW2x5. Then over to track where one partner would run one way and the other the other way and when you met on the other side, paddy cake merkins x 10, repeat to other side and LBC’s in cadence x 10. This was done 3 times each side and then a quick mosey to the steps by Hunt Center for box jumps up the steps and then run back around to bottom of the steps and then bear crawl up the steps and then back around. Total of 4 trips up and around the steps. Lots o running today men.
MARY: box cutterx10, windshdx10, H2Mx10, Pickpoundx10, FredMx10, widegrip merkx10, CarDryDocx10, 20 count plank, amerhammerx10, finish with the signature bulldogx10
Announcements: Mookie just finished a 7 pack with breathtaker. Draper brought us up to speed on all the runs in Holly Springs. Skidmark spoke about the eye patch and the meaning behind it.
T-Claps (Recognition):
Prayer: Crablegs is still traveling.
Milli Vanilli’s Greatest Hits
Warm Up
Warm up consisted of good mornings, 36 SSH for 36 months of F3 for me, daisy pickers, imperial walkers, hill billy’s, merkins and Michael Phelps
The Workout – My Greatest (aka: favorite exercises)
- John Cusack with rocks to the abyss
- Circle up for curls for the girls than wheel barrel up the stairs, Spiderman down the ramp and run back to the abyss to repeat with other partner
- Back to rock circle for ruh rohs than sprint up grass hill for type writers followed by returning to the abyss
- Triceps extensions with the rocks and John Cusack back to parking lot for some barely curling
- Circle up for some Jack Webs with rocks
- Return the rocks and run to the tennis courts for Mary
Mary
Freddy Murcury’s
Low, slow flutter
WWII
Homer to Marg
Have a nice day
Announcements
Refer to Slack and July 4th convergence at 6:30 am at Womble
Prayer Request
Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement and continued prayers for Crab Legs
Better late than never
FNGs: Rousey
Warm Up: Jog to large parking lot for SSH x 15, Goodmorn x 10, Cott Pic x 10, Sumo Sq x 10, Merk x 10, Mt Climb x 10. Mosey to outdoor stage
The Workout: Against Lucky Charms directive, we did Jump Squats x 10 and Balls 10 count in cadence. This was done 3 times. We then did an Indiana Run around the soccer field with last guy doing 3 Merkins and then running to the front. Stopped at the picnic pavilion for 3 sets of Urkins x 10, Durkins x 10, Dips x 10 and one leg lifts x 10 each leg. Mosey to big parking lot and gather a rock for a favorite of mine called 4 corners. 1st corner, 20 x gound pounders, Lunge walk to next corner. 20 x curls, Bear crawl to next corner. 20 x triceps, lunge walk to next. 20 x straight leg dead lift, crawl bear to next while pushing rock. 20 x shoulder press, lunge walk to next. 20 x squats and bear crawl back to start while pushing rock.
Mary: 10 x LBC, 10 x Freddy Mer, 10 x Pickle Pound, 10 x Wide Merkin, 10 x Bulldogs (Da Business specialty)
Announcements: None because Slide Rule did Crazy Ivan(HaHa)
T-Claps (Recognition):
Prayer:All unspoken.
Great to lead this group and my apologies for taking so long to get this BB posted.
Memorial Day Murph
What more needs to be said…. +35 men turned up for a Memorial Day Murph to honor and remember all thoose who have fallen whilst in the Armed Services…..
Prays encompassed some respectful silence….
Thank You Men, it was my true honor to lead such a special AO.
(Some left before namarama, video attached, apologies if I got some names wrong (early and all that for me))
