Tag Archive for: Peak Week

Celebration of CFP!

/in , /by

Since August, YHC has been putting in 20-30 hours a week studying for my Certified Professional Planning exam.  Thankfully, yesterday I successfully passed.  That means today’s workout was a celebration of studying and finally passing!

No FNG and Da Business looked cold, so we got started a few seconds early.

FNGs: Nope
Warm Up: Quick lap around the lot, SSH, Mountain Climbers to the get the blood flowing
The Workout:

At First, Studying Seems Insurmountable: Bear crawl the length of the lot to remember that even large tasks can be taken down one step at a time

Studying Is Lonely: Long days and nights with just a book.  Partner carry around the lot to remember life is better as a shared endeavor

Sometimes it’s one step forward, two steps back: Wheelbarrow suicides on the painted lines, with increasing merkins (1 line; 1 merkin; backwards; 2 lines; 2 merkins; backwards) up to 5 lines / 5 merkins.  This sucked, don’t do this

Feels like going in a circle: I was informed Da Business doesn’t like the non-PC-named “Indian Run”.  So we Warren Walked to the track for modified Bombs.  5 burpees, 10 merkins, 15 squats, 20 WWII, adding an exercise at each corner.  Repeat in reverse (running and counting backwards)

And sometimes it’s like standing still: Head to the playground for chin-up holds while the other group does Merkin / WWII / Blue Devil Timers

But it’s all fun and games when it’s over: Warren Walk to the overhang, then “Floor is Lava” bunny hop on the Tiger Paws to the end

Mary: Random assortment of fun, ending with the Russian Twist Trump Truth

Announcements: Frosty CSAUP, #2ndF at Whole Foods after work today, #2f2f at Drive Shack tomorrow, Christmas Party at Peak Week Midget’s House

T-Claps (Recognition): Thanks for coming out.  That was a fun one.  Blue Hen made his first appearance this month, and he was glad he did
Prayer: BABIES! (Pigpen / Warbucks / YHC)

Tiger – Ween

/in /by

As the Q rode in to TigerBlood with a Tiger in the passenger seat a small group was gathered.  The crowd increased including Spiderman.  A brief discussion was had trying to figure out the mystery Spiderman that wouldn’t talk.  I believe this webmaster likes bananas.

As the clock struck 5:30am the group was off for a quick mosey over to the front of the elementary school around the picnic tables for a warm-up.

FNGs:N/A

Warm Up:

  • Good Mornings X 20 IC
  • SSH X 31 IC
  • Merkin clock – around picnic tables.  Started at noon in the derkin position, moved over to 3 o’clock, to 6 o’clock, to 9 o’clock.
  • Jump Ups X 20 IC

The Workout:

The PAX made their way over to the bloody wall for some H – A – L – L – O – W – E – E – N.  Here is how things went down…

H – Happy Jacks X 20 IC – A SSH was executed and after every 5, 2 jump squats were done, until the group made it to 20.

A – Apollo Creed Burpee X 10 – That’s right, a one armed burpee.

L-LL Cool J X 20 in somewhat cadence – Alternating lunges followed by a burbee and a jump squat.  The burpee is the “cool” in LL cool J.

L – Ladder Jacks – SSH X10 IC, Seal Jacks X 10 IC, smurf jacks X 10 IC,  and plank jacks X 10 IC

O – One -Legged Burpee X 10 IC

W – wave of merkins – The PAX got into a tight circle starting with Emeril (not to his liking) with a 1 making our way around the circle. After reaching 5 the wave of merkins continued back down to 1.

E– Elevens – Balls to wall, merkins on the curb.  Started with 10 B2W and 1 merkins working our way back to 1 B2W and 10 merkins.

E – Elevens – Curb jumps  and dips.  Started with 10 curb jumps and 1 dips working our way back to 1 curb jump and 10 dips.

N– Narrow squats – X20 IC.  Feet together knocking out a squat.

The combination of getting after Halloween, the costumes, and humidity had the PAX working up a good sweat by this point.  Spiderman had yet to identify the real man behind the mask, but certainly had superhuman powers as he crushed the workout. The Tigerman was close to blood, but managed  to get away with just some mud.

The PAX did an Indian Run behind the school back to the parking lot.

The Q quickly pulled out a speaker for Ghostbusters.  With everyone holding the plank as the music started the group was instructed to knock out a burpee everytime “Ghostbusters” was said and plank jacks every time  “I ain’t afraid of no ghosts”.

Mary:

  • LBC X 20 IC
  • Freddie Mercury X 20 IC
  • 6 inch leg hold X 31 IC
  • Flutter kicks X 20 IC
  • Homer to Marge X 20 IC
  • Boat Canoe X 20 IC

Announcements:

Frosty CSAUP 12/07 and SW xmass party 12/14 (?)

T-Claps (Recognition):

Those who managed to make it through this work-out in a costume.

Prayer:

All those going out to collect candy and all unspoken prayers.

Tiger War

/in /by

It was  a brisk morning rolling into  TigerBlood with a good crowd ready to get after it.  After a quick check for FNG’s the PAX were off to get things under way.

FNGs: nope

Warm Up:

Ran along the side of the middle school towards the track for with some butt kickers, karaoke, and high knees along the way.  The PAX knocked out 2 laps around the track stopping along the way for SSH X 20, dips X20, Good Mornings X 20, Fazio Arm Circles X 20, Step up on bleachers X 20, and squat hold Moroccan night clubs X20.  Mosey behind the schools making our way to the far parking lot next to the elementary school.

The Workout:

War

The Pax paired up and 8 went to one side of the parking lot and the other 8 remained on one side of the lot.  The Q had prepared a special deck of cards for War, but realized when pulling the deck out that the wrong deck of cards was brought. There were some secret jokers in the other deck that will have to come out next time.Here is how the Game of F3 War went down…

Each group had half a deck of cards.  One person from each group took turns pulling a card.

Round 1:

  • Diamond – LBC
  • Hearts – SSH
  • Spades – Squat jumps
  • Clubs – Boat Canoes

The highest card was the winner and everyone had to do the exercise and amount of reps based on the card number.  Face cards were 10 and Ace was 11. The losing team had to do 1 burpee after the exercises were complete.  Both groups had to run down the parking lot to third light pole and back ready to pull the next card. Peak Week and the Q faced offed for a good ole’ fashioned duel going into double war.  Peak Week just lost and the penalty was 10 burpees for his team.

Round 2:

  • Diamond – little baby dips on the curbs
  • Hearts –  Star jumps
  • Spades –  merkins
  • Clubs –  SSH
  • Face Cards – run to the 1st island and back, run to the 1st light pole and back, run to the 2nd island and back

Same rules apply to round 2 but there wasn’t a run after each card was pulled unless it was a face card.  One good ole’ fashioned duel went down again with the Q, but this time was beat out and a 5 burpee penalty was applied.

With some mumble chatter about the definition of a boot camp and the amount of running the PAX finished WAR and assembled into two indian runs making their way back  to the parking lot for Mary.

Mary:

Six inch leg hold moving to twelve inch back to six inch up to twelve inch and into flutter kick.

Announcements:

SlideRule mentioned a shield challenge with four men drinking a beer together for the month of January.  He also mentioned starting a small group bible study  in the new year.  More details to follow.

Prayer:

Prayers were lifted for the family and friends of the 14 year old girl that was hit by a car in Holly Springs yesterday and lost her life. Prayers were also lifted for a friend of Banana Seat that died of a heart attack along with all unspoken prayers.

It is always good to get out and lead the group.  Watch out for the Joker in the future.

Get On the Philly Bus V2

/in /by

With the excitement of UTI (HIM) pushing the limit on breathtaker to raise $ and awareness for the Travis Manion Foundation and a big game for the Philadelphia Eagles playing Flanigan and BlueHen decided to dial up version 2 of Get On the Philly Bus at TigerBlood.  Version one was held prior to their Super Bowl LII championship and certainly brought some good philly mojo the hope was alive that the same would hold true and the birds could get back on track.  The BB was intentially delayed until the outcome of this game.  The Birds are back baby – Discount Double take tossed up an interception to seal the cheesehead fate with seconds left in the game! Fly Eagles Fly!

Although TigerBlood got beat out by Disney due to a mole (M4L)  coming over to BlueHens house at 7:45 to distract him and Flanigan allowing for bids to come in at 7:58, we were happy to help contribute to a great cause and in the end it looks like everyone won – additional $ for Travis Manion and Birds Victory!

FNGs: N/A

Warm Up:

Mosey over to  the parking log behind the middle school.

  • SSH X 11  (BlueHen)
  • Good Morning X 7 (Flanigan)
  • Clock Merkins (BlueHen) 1-wins this year,  3- Super bowls, 10 NFC East Championships, 11 Carson Wentz

The Workout:

Eye of the Tiger

The PAX made their way over  to the track.  While BlueHen fired up the Philly DJ stand, Flanigan directed the PAX to do 3 hot laps around the track stopping after each lap to knock out 13 merkins (in honor of Agholor catching babies).  Eye Of the Tiger was planing and the PAX needed to make their way back before the song ends or a penalty would be applied.  The PAX made it back and no penalty  was needed

E A G L E S

The PAX transitioned into an indian run over to the far side of the elementary school parking lot near the bloody wall.  Everyone partnered up for a round of E A G L E S.

E – Empty wheelbarrows. With partner empty wheelbarrow from bloody wall to middle of parking lot, switch and make their way back.  The facial expressions while crabwalking with a partner lifting the legs were classic.

A – Australian mountain climbers.  Everyone on the wall for 20 count of AMC .

G – Goofballs.  The PAX did 20 IC Goofballs.

L – LBC’s.  The PAX did 20 IC LBC’s.

E – Empty wheelbarrows.  Time for another round of partner empty wheelbarrows.  (fan favorite)

S – Star jumps. the PAX did 20 star jumps IC.

Rocky (Gonna Fly Now) Tabata

The  PAX made their way over past the tiger prints to the front of the elementary school and everyone found a spot at what of the tables.

With Gonna Fly Now playing two rounds of Tabata as follows went down.

Set 1 – box jumps & merkins

Set 2 – box jumps & derkins

Set 3 – dips & Urkins

Set 4 – squats & dips

Rinse and repeat four times.

Prior to Mary two rounds of wind sprints in the parking lot.  Partner one sprint to the greasy pole while the other partner did squats.  Rinse and repeat.

 

Mary:

The pax took turns with several rounds of ab exercises bringing as we closed things out. Plenty of sweat with minimal blood.
Announcements:

F3 Southwake picnic coming up Oct. 12.

T-Claps (Recognition):

UTI – he continues to do great work with the breathtaker and raising $ and awareness for Travis Manion Foundation.  As mentioned earlier, although TigerBlood got beat out by Disney due to a mole (M4L)  coming over to BlueHens house at 7:45 to distract him and Flanigan allowing for bids to come in at 7:58, we were happy to help contribute to a great cause!

Prayer:

Warbuck’s babysitter who has been sick.

9/11 Stair Climb

/in , /by

At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.

FNGs: Welcome Side Piece, Smokey, and Swanson!

Warm Up: SSH x20, mountain climbers x20, good mornings x20

The Workout:

110+ flights of stairs.

What a Playlist!!

/in /by

The music was fantastic choice this week.  I have already been contacted by numerous Pax for the playlist so here it is:

EC: Chips (I think), Mookie, Pablo, Buford, Particle Board, Katniss
Yoga EC: Dauber Emeril Dawgpound
FNGs:  Maybe next time
Warm Up:

Side Straddle Hops
Imperial Walkers
Hillbillies
Fazio Arm Circles
Good Mornings
Frankenstien Kicks
High Knee Pull

The Workout:

3 Turkish Getups Each Arm
7 Mickey Mouse Push Ups
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers

At this point a challenge was laid.  If all the pax could do two minutes of Low Plank with see saw then we can remove one exercise from the circuit.

Well we all failed.  It was then modify for the last 30 seconds.  I think we failed again, but I was feeling generous.  The pax decided on no Turkish Getups.

7 Mickey Mouse Push Ups
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers

At the end of this round the exercise was Mountain climbers.  Like the ones we did in high school where the foot moving forward actually touches the ground.  Though looking at this video that isn’t what see is doing.  I guess I was taught incorrectly in school.

When doing it the Dawgpound way it makes the exercise a bit harder.  Well we failed here too.  Couldn’t muster two minutes.  I was though feeling generous again.  The pax decide on no Mickey Mouse pushups.  I don’t know why they didn’t choice Turkish Getups again.

3 Turkish Getups Each Arm
5 Clean and Squat Each Arm
10 Overhead Press Each Arm
10 Sternum Pulls
10 Alternating Chest Presses
10 Lunge Isolation Each Leg
10 Pull across Body each arm
5 Man O Makers

Mary:

Mini Turkish Getups
LBCs
Homer to Marge
Some Yoga stretching

  • Downward Dog
  • Hip openers
  • Pigeon Pose
  • Runners Poss

Have a nice Day

Announcements:

Paradise City Fitness challenge
October 12th Family Picnic

T-Claps (Recognition):
Prayer:

All Pax in recovering from BRR and Stair climb.

Pump Up the Volume

/in /by

FNGs:

N/A

Warm Up:

To the song Get Low by Dillon Francis…

While song starts SSH X 10. As the song says get low gradually go into squat as low as you can go. Hold squat during … low… low… low…low. Some struggling here,  but effort made. This may have caused some turtle heads, especially SlideRule. Back into SSH X 10,  Morracon night clubs X 20, Plank jacks X 20. Repeat – As song says get low gradually go into squat as low as you can go Hold squat during …. Low… low ….. Low … low. SSH X 10, Morracon night clubs X 20, plank Jacks X 20.

The Workout:

Circle of Burpee Pain.  Playlist was a preview of upcoming evolution of men and continued until everyone finished. (All  along the Watchtower, Immigrant Song, Eye of the Tiger, Livin’ on a Prayer, Smells Like Teen Spirit, Everlong, Mo Money Mo Problems. )

55 – burpees in total with exercises in between.

10 burpees OYO, Plank Hold X 55 IC

9 burbees OYO, Freddie Mercury X 45 IC

8 burbees OYO, Plank Jacks X 40 IC

7 burbees OYO, Flutter kicks X 35

6 burbees OYO, Alternating Shoulder taps X 30

5 burbees OYO, Merkins X 25

4 burbees OYO, Diamond merkins X 20

3 burbees OYO, Slow low merkin X 15

2 burbees OYO, Spider merkins X 10

1 burbee OYO, Ranger Merkin X 5

With everyone winded the PAX transitioned into Evolution of man suicide run.

First up – Spiderman crawl – to first bush along the long parking lot beside the school. Sprint back and plank hold.

Next up – Bear crawl to second bush. Sprint back and plank hold.

Third round -Duck walk to third bush. Sprint back and plank hold.

Final round – Run to the last tree bush.  Sprint back and plank hold.

Evolution of man and song concluded and the PAX formed an Indian Run with most with most winded at this point. The PAX made their way back to the cars for Mary.  Along the way back a sighting of the bearded mystery man appeared. He very much looked like Bernie.

Mary:

Partner up and while listening to Roxanne by the Police the PAX did SSH’s for the entire song and with each “Roxanne” a  partner Merkin Clab was executed.

One round of guantanamo’s followed by plank hold with each pax jumping over each PAX in the circle.  To conclude a quick round of AH’s X 20, Boat Canoe’s X 20, and have a good day.

Everyone gave it what they had with minimal complaining.  The Q had a request for limited running, but a little over a mile was clocked.
Announcements:

See Slack
Prayer:

Noah’s ark and Crablegs.

Return of B.R.O.K.E.D.

/in /by

EC: 187, Axe, Dawgpound, Dumbo, Pablo

ECECEC: Pikachu

FNGs: None.

Warm Up: 10 x SSH, 10 x Good Mornings. Explained the route and off we go.

The Workout:  Some running AOs refer to themselves as “BRR Friendly”….. R4TJ likes to refer to their flavor of BRR training route as the BLUE RIDGE OUTRAGEOUS KLIMB ELEVATION DEMO. We here at R4TJ like to say that your legs will feel B.R.O.K.E.D. when you’re done – Satisfaction Guaranteed! So…We got B.R.O.K.E.D.!!!

Mary: Not present.

Announcements: Labor Day Convergence AO…Lipstick has the Q. Check Slack and FB for more information

T-Claps (Recognition):  Great work out there this morning everyone….Crossway is no joke and everyone was getting after it. Pikachu for getting in 20 miles this morning!

Prayer: Noah’s Ark and his family, Crablegs and his ALS summer tour, injured PAX, unspoken

It was an honor to lead!

17 AT THE NUT FOR A VQ

/in /by

EC: Norm, Slide Rule, Pigpen

FNGs: Nope

Warm Up:

Jog around the parking lot and circling up back at starting position. 5 burpees OYO just for fun.

SSH X 20

Fazio F/B X 10

Daisy Pickers X 10

GoodMornings X 10

The Workout:

PAX moseyed to playground with an explanation of 4 different stations before counting off in 4’s.

Group 1: Pullups AMRAP

Group 2: BTTW

Group 3: Merkins AMRAP

Group 4: Sprints up the hill x 4

Once PAX finishes the sprints, rotate. After completing two rounds of this PAX moseyed over to the soccer field for some 11’s.

 

Lining up on the sideline of the soccer field started with a 10 count of planks, ran to other sideline of the field and completed 1 squat, ran back to the other side completing a 9 count of planks, run back to complete 2 squats. Continue until reaching 1 count of planks and 10 squats. Halfway in to this YHC realized planks were much too easy and should have switched it up. Noted for next time!

5 burpees OYO before moseying back to starting position for Mary

Mary:

Circled up and went around with each PAX naming a different ab exercise.

Announcements:

9/11 stair climb

T-Claps (Recognition):
Prayer:

Norm heading to Fort Jackson, SC in a couple weeks, kids going back to school, unspoken

“Fresh Air” Zone

/in /by

EC: Axe, Cowboy, Dawgpound, Dumbo

FNGs: not today

Warm Up:  YHC showed up at 5:27, planted the flag, grabbed my light vest, and headed over to the group to get started. A quick glance at my Garmin showed 5:29. Lipstick got us started and turned it over to me as I entered the circle. Thanks Lipstick and sorry PAX for cutting it so close this morning.

All exercises in cadence

10 x SSH, 11 x Frankensteins, explained the route and off we go

The Workout: Turkey Leg was in play today. Good work by all PAX going strong through Crossway.

 

 

 

 

 

 

Mary:  We circled up as remaining PAX came in and we all started to get a little light headed from the exhaust fumes coming out of the truck that one of the construction workers felt obligated to park right next to us and leave running. We relocated to a “fresh air” zone and circled up for CoT.

Announcements: Labor Day convergence workout. Lipstick has the Q.

T-Claps (Recognition): Lipstick for picking up the 6 all through the route.

Prayer: injured PAX, wounded soldiers, unspoken. YHC took us out.