Tag Archive for: Peeping Tom

2 Years of the ‘Chu – Part 1 of 2

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YHC decided to Q consecutive workouts to celebrate 2 years of F3 – the lovely folks at Thunder got to go first.

Peeping Tom joined YHC for a nice 2+ mile EC route – standard Cletus EC + a run by Black Dog Bottle Shop to check the new venue out (looking nice by the way – give it a go).

Warm Up:

Mosey to grass parking lot by rock pile.

SSH x20

Good afternoons x10

Standard Merkin x20

Mountain climbers x20
The Workout:

Tour de Womble:

Mosey down the greenway towards baseball fields, make a left onto the loop and stop at the metal bars.

Half of pax on bars, half on the grass for deep squats.

Reps of 10 and 15 for each group of pax

Mosey to park entrance – burpee broad jump from yellow greenway pole to end of walkway.

Mosey to grass between greenway and baseball fields – gitmo x2 + chilly broad jumps (jump over Pax doing broad jumps)

Mosey to hill between greenway and opening in fence between baseball fields

Did 3 rounds of run to the top of the hill (each time) and various exercises down (crawl bear, bunny hop, and run). Each round we did Merkins (standard, on my up/down, and diamonds on Butt Joint’s call) at the top and squats (standard, on my up/down, and on Peeping Tom’s call) at the bottom.

Mosey to grass near batting cages – stopped for some Mary to show off to the parents.

Mosey to rock pile for some rock work – in a circle, rotating between rocks after every exercise:

Triceps x15

Deadlifts x15

Curls x15

Overhead press x15

Groundpounders x15

Mosey to the grass next to the tennis courts – following the first Mary exercise we promptly moved to the tennis courts as we were all covered in hundreds of nats.
Mary:

Low slow flutter, freddy mercury

Stretching routine:

Tabletop -> cat/cow

Plank – runners pose down onto elbows

Plank – pidgeon
Announcements:

South Wake Beer Mile 10/13
Prayer:

Hurricane Florence safety

 

YHC is on the Board!

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Warm Up: SSH x 15, Leg Stretches, Butt Kickers, Frankensteins, Arm Stretches, Downward Dog
The Workout: Pax headed out for anywhere from 3-5 miles.  YHC found the John across from Town Hall and became familiar with it.

Announcements: Next week at R4TJ lookout for some hill repeats
Prayer: All those in the path of the Hurricane and all First Responders

Midgets Daisy Dukes

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7 Pax at 5:15 for EC.  Upon arriving back at Paradise City they were greeted by M4L and his God Bless America Daisy Dukes, a red carpet and a chair.   He had the red carpet and chair for the 4 Pax from BRR who decided to get out of bed this morning and do the workout.  Solid work today fella’s.

Those 11 joined another 10 for 21 PAX at PC for a minimal (by PC standards) run work-out.

Warm Up:

½ mile jog

½ mile jog w/ SSH, Good Mornings, Windmills, Karaoke, Fazio Arm Circles

The Workout:

Partner up.  One set of partners on one side of the parking lot and the other set of partners on the other side.

Run with hose to someone on other side pass it on.  Do this back and forth with two different hoses.  In between the Pax not running did a variety of exercises

Move to ramp for Lazy Dora.  x100 Merkins (each partner does 50. While one partner does his the other partner planks), x200 LBC’s (each partner does 100. While one partner does his the other partner does 6 inches), x300 Squats (each partner does 150. While one partner does his the other partner does squat hold).

Mary:

Freddy Mercury
Good Mornings
Stretches
Yoga

Announcements:
911 Stair Climb tomorrow

Looking for 2 new Q’s to take over Wednesday evenings at Thunder

Prayer:

Blessed are the peacemakers, for they will be called children of God.

Matthew 5:9

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

Crazy Ivan – Angry Music

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As this was YHC’s Virgin Q, Speed Racer (Peeping Tom’s cousin) came down from Carpex to join us!  After week after week of the Killers and other light stuff we took a heavier approach to the music this time around.

Warm Up:

Circled up and did the following:
15 Cadence Count SSH
10 Cadence Count Moroccan Nightclubs
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Good Mornings (in honor of The Dawgpound)

Michael Phelps

 

The Workout:

Mosey to the playground – Start the hard stuff on the speaker

Station 1:

Plank Jacks / Merkins

Station 2:

Lunges with kettlebell twist / Kettlebell Swings

Station 3:
burpee snatch

Station 4:
TRX Superman / TRX Rows

Station 5:
TRX Chest Press / TRX T’s & I’s

Station 6:

Battle ropes

Station 7:

Sumo squat with kettlebell

Station 8:

10 OYO Pullups (this was the count between stations)

 

20 count to catch our breath

 

Circled Up for a “Finisher”

IC 2 Plank Jacks

IC 2 Merkins

OYO 2 Star Jumps

Repeat X8

 

Mary:

Pax Members called out exercises but had to involve a kettlebell.

10 – WWII with the Kettlebell
10 – Homer to Marge with Kettlebell
10 – American Hammer with Kettlebell
10 – LBC with Kettlebell
10 – Skull crushers

Dauber then led us through some Yoga moves for a good cool down and stretch.

Announcements:

9/11 Stair climb at NC State

Prayer:

BRR team competing this weekend and kids in sports.

Speed Racer took us out in Prayer.

 

HOSE ON THE RIGHT, PIMPS ON THE LEFT

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16 PAX @Disney.  CHiPs took the Q for Nemo so he could rest his fins for the BRR this weekend.  Most other BRR participants heeded the pre-blast warning that was issued as well and stayed in the safe warm clutches of the fartsack.

 

Warm Up:

Lap around the fields

20 SSH

10X10 Imperial Walkers/Hillbillies

10X10 Sir Fazio Arm Circles

10 Slow Good Mornings

 

The Workout:

Crawl/Walk/Run: Line up on the line, bear crawl to penalty line, Lunge walk to half line, sprint to other end (down and back) REPEAT

To the abyss (w/hoses): Broken DORA with partner and 2 Hoses. Partner 1: down and back up.  Partner 2: Merkins/Squats/LBCs (2 ROUNDS)

 

Mary:

Low Slow Flutter

Freddy Mercury

Pickle Pounders

 

Announcements:

Crab Legs mentioned a race in Durham on Nov. 11, 2018 benefitting Team DREA a foundation that funds and supports ALS research and treatment.

Info: https://runrdc.com/

 

911 Stair Climb Tuesday, 11 September 5:30 a.m., Carter-Finley Stadium, Gate 4

Info: https://f3raleigh.com/9-11-stair-climb

 

Prayer Requests:

Crab Legs, we pray for strength and healing.

Clay, we pray for healing and guidance to his physicians.

BRR Crew, we pray for safe travels and strength.

Unspoken Prayers, we pray for those issues in our lives that only you know Lord.

 

CHiPs Word of the Day:

He must become greater, I must become less. –John 3:30

I Am Third: God is First, Others are Second, and I am Third.

It Takes Two

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Buford brought the music today.  We all learned a little bit about the man known as Buford.  NC State  Football songs where present in the mix along with some old school Rap.  It was a bummer though we didn’t hear Miley Cyrus though.  Also, I didn’t hear any Taylor Swift which I know Buford personally listens to on a regular basis.


Warm Up:

A quick run around the Soccer Fields.  Circled up for the following.

20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
16 Cadence Count Good Mornings
10 Cadence Count Daisy Pickers
Mucho Chesto
10 Merkins
10 Wide Merkins
10 Close Grip Merkins
10 Left Hand Forward Merkins
10 Right Hand Forward Merkins

The Workout:

Partners Up and Journied to the Rock Wall with the surveillance camera — I’m waiting for a phone call
Partner A did 5 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 4 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 3 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 2 Turkish Getups Partner B held Balls to the Wall; Switch

Made it back to the Playground
Station A was the timer.  The rest of the groups grab the TRX and if one wasn’t available did the same kettlebell workout.

Round 1:
Station A:
Partner A Bear Crawled dragging battle rope with 35 lb kettlebell
Partner B Jump Rope

TRX Excercise: Atomic Pushup
Kettlebell Excercise: Kettlebell Swing

Round 2:
Station A:
Partner A Seated pull battle rope with 35 lb and 18 lb kettlebell
Partner B Bear Crawl

TRX Excercise: Rows
Kettlebell Excercise: Figure 8s

Mary:

Circled Up and did some Hip Stretches.  I think this is when Pikachu hurt himself

Announcements:

9/11 Stair Climb
Vicious Fishes Crosby Show and Corn Hole

Prayer:

Clay — Roger Rogers Neighbor has Tumor around Spinal Cord after getting through Brain Cancer
Safe Run for the Blue Ridge Relay Team

Stairs

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With 9/11 Stair Climb approaching we once again took advantage of the stairs at Disney to get some reps on the steps.

EC streak continues with Nemo, SkidMark, Axe (with an E), and 187 on the standard 2+ mile route

Warm Up: Standard w/u jog around the field followed by SSH, Good Mornings, SSH, Good Mornings, SSH, Good Mornings. legs right over left and left over right
The Workout: On the jog to the stairs we set up for some rounds of steps and here’s how it worked.  Down/Up on the stairs was a 1 count.  Up top we did squat star jumps.  So we started with 1 down/up on stairs, squat hold for the 6, 3 jumps.  Then 2 down/ups with 6 jumps.  3 with 9, 4 with 12 and finished with another 3 down/up.  13 total laps of the stairs if you are keeping track at home.  Also, had a 20 and a 35 kettlebell and the PAX always made sure it was in tow.  On the jog back to start.
Mary: Quick round ICx15 of LBCs, Low Slow Flutters, Homer to Marge with a couple rounds of each.
Announcements: BRR end of next week, 9/11 stair climb.  Some Qs will be looking for others to step up and take AOs as 12 of us will be tapering and running BRR.  Great chance to lead.  The workout today was all about some training for the 9/11 stair climb.  We might underestimate some of the challenges we take on physically and mentally and it is important to focus on putting in the time to prepare – this is as true for the challenges we face in life as much as it is for the challenges we subject ourselves to in fitness.
Prayer: Chips coworker who had a family member in an accident, took a silent 15 count for all to reflect on, and lift up to the group and unspoken.  YHC took us out in prayer.

Dora lost her panties at Paradise City

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23 Pax @ Paradise City.    10 Pax showed up early for EC.  While hanging out in the parking lot after the EC run we noticed there was a pair of panties on the ground that weren’t there prior.  So either one of the PAX has a stalker that left them behind or someone’s M is missing a pair that fell out of someones shorts.   Word is they may belong to Skidmark.

Warm Up:

½ mile jog

½ mile jog w/ Good Mornings, Windmills, Karaoke, Morrocan night club in squat position
The Workout:

Jog to to Guard Rails – Tricep Dips x30

Up to Tennis Court area – Bear Crawl up hill

Up to Dumpster area – Partner Up Dora

Down to Fences – Derkins x20

Down to Guard Rails – Tricep Dips x30

Mary:

Low Slow Flutter
Homer to Marge
Box Cutters
Dawgpound walked us thru some hip stretching

Announcements:

Weds 5 year anniversary workout at PT

Look for changes to next Monday’s PC workout as it’s a holiday.  May start later in the morning and may change the venue

Prayer:

For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

2 Timothy 1:7

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

My Triceps are Sore

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Warm Up:

Circled up and did the following:
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Daisy Pickers

The Workout:

It has been a while since we did some Balls to the Wall.
Bear Crawl from Playground to Band Shelter
20 Box Jumps
30 Cadence Count Balls to the Wall
15 Box Jumps
25 Cadence Count Balls to the Wall
10 Box Jumps
20 Cadence Count Balls to the Wall
Jog back to the Playground

Partner up for Stations
One team was the timer.  Specifically the Pax doing ButtWalks or Bear Crawl/Crawl Bear

Round 1:

Station 1:
Butt Walk Forward/Backward
Alternate Wave on the BattleRopes

All Other Stations:
TRX Chest Press
Kettlebell Swing

Round 2:
Bear Crawl/Crawl Bear
Claps on the BattleRopes

All Other Stations:
TRX Rows
Burpees

Since there where only three groups we all did the next at the same time on the TRX/Kettlebell

Round 3: (2 Rounds Each)
20 Reps TRX Triceps
Kettlebell Tricep Presses

Round 4: (2 Rounds Each)
20 Reps TRX Biceps
Kettlebell Bicep Curl

Round 3: (1 Rounds Each)
20 Reps TRX Superman
Kettlebell Figure 8

Mary:

The Man — Burpee Roma

Announcements:
9/11 Stair Climb
Convergence South Wake 5 year

Prayer:
Crab Legs

Questions Answered

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Pax of 17 came out on a drizzly Monday morning to answer one question – was Pikachu done using his new job as an excuse?

~7 Pax got in EC at 5:15. Wescott grabbed another FNG so disclaimers were read and we were off.

Warm Up:

Run to the top of the ramp:

SSH x20 IC

Daisy Pickers x10 IC

Run to corner by tennis courts doing kareoke, backwards run, and butt kickers on the way.

 

The Workout:

Run back to bathroom trailers to get Midget. Stop at the first island – bear crawl to the 2nd island. Crab walk back.

Now that everyone was accounted for the main event could start. Run to the bottom of the ramp for some shortened 21s:

10 Burpees at the bottom

Run to the top

11 LBCs

Repeated down to 6 burpees and 15 pickle pounders since they’re our favorite. Threw in some backwards running, a bear crawl (that got audibled to 2/3 of the way – that’s a long ramp) and some runs all the way down to the stop sign off the entrance road.

Did one more quality burpee at the bottom and then went to the basketball courts for the grand finale.
Mary:

Given the storms the night before it only seemed appropriate to do Thunderstruck – nearly 5 minutes of SSH with some more burpees mixed in.
Announcements:

5 year anniversary convergence – last Wednesday in August

9/11 stair climb – 5:30AM start, will be finished before 7.
Prayer:

Verse of the day – Psalm 102:25-28. “Never be afraid to trust an unknown future to a known God”

Crab legs.

Doug at Hope who is recovering from a broken neck.

 

Always a privilege men – thank you for the honor.

And yeah Dog Pound – I’m back.

PS – Welcome FNG Sharapova.