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Easy stuff

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Sitting in a Chili’s parking lot in Lynchburg, VA listening to Dust on the Bottle by David Lee Murphy typing a backblast. Does it get better.

 

FNGs: None
Warm Up: No thanks, no time
The Workout: Mosey to the player.

Sort of a murph. Broken into 4’s. Do 25 pull-ups, 50 merkins, 75 squats, then run a loop around the soccer field. Repeat 4x

Mary: Destroy the abs. ME was too easy.
Announcements: Banana Seat going for 7 straight days of Q’s
T-Claps (Recognition): see above
Prayer: BS took up out.

Do You Even Lift Bro?

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Sometime in the prior week YHC got the idea to bring out the deadlift bar to Captain Caveman and pair each pax’s reps with reps on the mace. This format also fits well for Crazy Ivan – maybe it’ll make an appearance there.

The pre-blast mentioned lifting but didn’t quite give pax an idea of what to expect. Waking up early for EC yoga YHC decided to bring enough weight for reps of 135 and 185 thinking that 135 might be a bit too light. The sad news the day before about Daft Punk set up our play list and put the number 28 into play at various times too.

Yoga happened (thanks Dawg, Emeril, & Redenbaucher) and the cars began to roll in.

FNGs:

None today unfortunately.
Warm Up:

SSH x28 IC (In Cadence)

Daisy Pickers x10 IC

Good Morning x11 on my down/up

Sir Fazio Arm Circles x10 forward/backward – keep arms up through spinal rotation

Seal Clap x10 IC

Overhead clap x10 IC

Chinook x10 IC

Windmill x10 IC

Spinal Rotation x10 IC

The Workout:

1 pax on the deadlift bar counts reps. All other pax perform exercises based on those reps/timing – exercises stayed constant for 5-6 pax worth of deadlifts on the bar and included:

  • Deadlifts – alternating between two-legged and single-legged
  • Ballistic curls
  • 360 swings
  • Pendulums

Wiggly made it clear from the beginning that 135 was too light. We had multiple 30+ efforts, a few 50s, and one 60.

For the round with 185 we kept it more reasonable but still very impressive – 3x 30+ rep efforts.
Mary:

Ditch the mace

Absolution (groiner, down to chill cut, plank jack, up to standard – 8 cadence count) x11 IC (28 just wasn’t going to happen)

Boat / Canoe on my out/in – 28 total

Crab Cake x28 IC

Break Dancer x28 IC

Yoga – lots of forward fold to stetch those backs out
Announcements:

Write your back blasts!
T-Claps (Recognition):

Cancun – guy is killing it

Dawgpound – dude is strong

McNugget – picking up way over his body weight this morning

16-bit – getting back out into the gloom while on IR
Prayer:

Pumpkin Spice’s friend Mike’s family. Sadique (young man that Pumpkin mentors)

Have you ever seen Brad Pitt and Nemo in the same place?

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Nemo and new hairstyle graced us with their presence while continuing to recover from Uwharrie. Many comparisons were drawn to Brad Pitt and Johnny Depp. Looking good Nemo.

Couple late guys too. You know who you are.

FNGs: None
Warm Up: About 1 mile warmup. Leg swings front to back and side to side, Tiger claws, A-skips, B-skips
The Workout: Prefontaine for 3 miles. 200 m at 5k pace, 200m at 10s slower (1:20mm). 2 400m at short interval pace, 400 recover in between
Mary: Stretching and it felt good
Announcements:
T-Claps (Recognition): Good to see Fumunga
Prayer: Fumunga’s co-worker, Fumunga on upcoming fatherhood. Pikachu and M

BRR is only 29 R4TJs away

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Lot’s of Fartsacks. Only 12 showed for a BRR training run. We have 4 teams and an average of 9 Pax per team I was expecting 36 pax.

Notable Fartsacks:
Bat Flipping Red
Shamwow — Is this two Fartsacks in a week
Full House — I’m assuming :face_vomiting::hankey: is a hard commit.

FNGs: Nope. Not one
Warm Up:

The drive over was a good opportunity to get warm and toasty.

The Workout:

Ran across 55 and to Milpass to crossway. Ran to the top of CrossWay and Creek Vista.

The pax had 30 minutes to get as many rounds in as possible of:

Run down Creek Vista.
Run Up Creek Vista.
Turn Left Run down Crossways
Turn around by the Cat thing jumping out into the road.
Run up Crossways
Turn right onto Creek Vista

I believe most pax got in around 5. Some Pax completed 6 rounds. It was a lot of fun

Mary:

Announcements:

I have the R4TJ Q once a month from now until BRR. We will be doing this run or something similar every time I Q R4TJ. If you don’t want to do it more than once a month sign up to Q R4TJ

T-Claps (Recognition):
Prayer:

Sidiqu
Pumpkin Spice Friend Mike and his family

Did I Q Good? – Q School Re-Cap

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8 PAX posted at Womble Park in the afternoon on a beautiful Sunday for our first SouthWake Q School in quite awhile. HIM’s offered great insight and input as we were in the business of equipping ourselves and others for leadership. In the end, all things covered tied back to the Mission, Creedo, and Core Principles of F3. Bottom line…we do what we do and how we do it for a reason. No one gets left behind, we pick up the six, and all men get stronger and accelerate together.

FNG’s: Not at something like this…but we covered the disclaimer and other good points of reference for FNG’s. Namely, the solid Q will assign another PAX to “keep eyes on FNG’s”.
Warm Up: SSH x 20, Good Mornings x 10, Standard Merkins x 10, Burpees x 5. Main point here was we do certain exercises in Cadence, slow cadence, single counts, and OYO for a reason. We don’t do fast windmills, we don’t do burpees in cadence.
The Workout: A quick mosey over the far end grassy field where we covered elements of routines or “Thangs” as some of us reference them. Safety, keeping PAX together and challenged were the main points here, with all PAX taking a turn to practice cadence counts, the “say” statements of…”exercise is”, “starting position”, MOVE (IC/on my…), “exercise.” It’s how it’s done! Did a series of 7’s with Mountain Climbers IC and Squats.

We did an Indian Run over to the rock pile, with a few points being shared by Skidmark about waiting until the indian is in line (rather than a weave) and also monitoring your PAX….again, we don’t leave people behind.

Did a small series of rock exercises both IC and single counts including: Curls for the Girls, Rut-Rows, Tricep Press, and Shoulder Press. Big idea on rocks…tell PAX to choose a challenging rock BUT…also let them know if you will be travelling with it.
Mary: Q has a big job when arriving at Mary to be sure all PAX are accounted for. We did LBC’s IC, LSF’s IC, WW1’s on the up.
Announcements: none
T-Claps (Recognition): Bobby Boucher, Wallaby, and McNugget, having done already their VQ’s plus some, seeking to accelerate and lead!
Prayer: Went over the format of COT, ending on time, prayer considerations. Bobby Boucher has an aunt with health issues. Martini with a big job audit situation at work. YHC took us out! On to a great time for 2nd F. My VQ at a Q School is now in the books, thanks for freeing me to lead!

Man I love some old-school NES

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18-strong at U-Turn, including 2 FNG’s on a freezing 24 degree morning!  I’ve never had the Q where any FNG’s showed up and although I had the final say on their F3 names, I decided to allow a majority vote on 2 sets of names:  the first set was Biden Bucks and Mittens and the latter was Mario and Luigi.  While Biden Bucks and Mittens were great names suggested by Pikachu based on both FNG introductions to the group, I was sold immediately on Mario and Luigi when Dawgpound shouted it out.  Let it be known to all that 1st of all both FNG’s knew each other so in my mind their names HAD to be somehow paired together and 2nd of all both had moustaches (no other facial hair…just moustaches).  I grew up playing the original NES and I occasionally STILL play the original NES, but let me tell you as soon as Dawgpound suggested Mario and Luigi I took a look at both FNG’s and I totally saw Mario and Luigi….plus they were both FAST on the U-Turn route; it was like Mario Cart out there.  Welcome Mario and Luigi!

FNGs: Mario and Luigi (recruited by Emeril)

Warm Up: mosey around the parking lot followed by some Michael Phelps arms, 10x Fazio Arm Circles (fwd & rev) 10x Good Morning’s, 10x Daisy Pickers, 10x Imperial Walkers, 10x Hillbillies, 25x-30x Merkins

The Workout: U-Turn standard route (always important to list the running route the evening prior to the workout so anyone joining us late meet us out there (cough, cough, Cupid, cough cough)

Mary: ran out of time unfortunately

Announcements: Sunday Q school, Holly Springs 1/2 Marathon registration now under way, my 1yr anniversary on Sunday 2.21

T-Claps (Recognition): Emeril for bringing out 2 FNG’s, 18 PAX showing up in 24 degree weather

Prayer: strength for the family and friends of a co-worker of mine that was struck and killed by a vehicle while crossing a busy intersection Sunday night 2.14, prayers for Pikachu’s M, all the unspoken.  YHC felt led to take us out today.  It was such a honor to lead a group of PAX this big (definitely one of my bigger ones) and name a couple of FNG’s that literally hit the ground running on their first day of F3.

Puddle Burpees, but No Sugar Cookies

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Another very rainy and cold morning in the Gloom today. Maybe it’s the fact that YHC is so tired of the rain, maybe it’s because it’s Friday, but YHC was determined that we would spend some time out in the rain today and not immediately seek shelter as I did at the workout yesterday. YHC is a proponent of being cold, or wet, or muddy, but never all 3. That just doesn’t sit well for the running shoes most PAX tend to purchase. I was told by Pikachu about an exercise called “Sugar Cookies”. You apparently get nice and drenched, the roll in the sand. Torture was not on the menu this morning, but we all stuck our noses into the cold, wet rain for awhile this morning before retiring to the picnic shelter.

FNG’s: Welcome and many props to Cancun, coming aboard on a day like this!
Warm Up: Quick jaunt over to the tennis courts for SSH x35, Good Mornings x10. Then, a quick 4 corners warmup on the court with side shuffles through the puddles in between. Warm ups were Imperial Walkers x5, Hillbillies x10, Seal Claps x15, and Windmills x5.
The Workout: We repeated the same side shuffle around the tennis court except we did a shuffle step or two, burpee, shuffle step or two, burpee, repeato until we got all the way around the court.

Time to mosey to the rock pile and find shelter and we grabbed a rock and went under the picnic shelter. Rock Work. 25 reps of Curls for the Girls, Rut-Rows, Shoulder Press, Squat, Rock Spanks, Tricep Press. We then completed a round where 2 PAX did either BTTW or People’s Chair, while the other two PAX typewriter crawled the picnic tables and benches.

Next was a routine of short rock 7’s across the picnic shelter. We completed Ground Pounders on one side, and rock burpees on the other.

We completed another round of the picnic table typewriters with the other PAX doing BTTW/People’s Chair.

We rinsed and repeated the 25 reps of rock work for all exercises above except for the Rock Spanks. We moseyed back to return our rocks and returned for some Mary.

Mary: WW1’s x 25, Fast Feet with Sprawls for I’d say 45 seconds, WW1’s x 20, Fast Feet with Sprawls, Heel Taps x 25 IC, Fast Feet with Sprawls, Heel Taps x 20 IC. Have a nice day!
Announcements: Q School Sunday, 3 PM Womble. Take a look at Tuesday’s TedTalk, great info about crucial considerations for our PAX.
T-Claps (Recognition): Cancun for notching his first workout in this messy weather. Warbucks for getting back out in the Gloom.
Prayer: Cancun’s M has a book coming out. Pikachu’s M with back and joint pain, unspoken. YHC took us out. Thanks to the 18 different men I crossed paths with during my Q Tour this week. The weather was about as lousy as I can remember, but growth was attained. Honored to do this thing called F3 with all.

Honoring African American Inventors at Thunder

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After a fantastic TED talk on Tuesday YHC felt inspired to lead a workout honoring some African American inventors in honor of African American History Month.

After some good Googling I decided we would honor the following greats:

  • Garret Morgan – 3-way stoplight
  • Lewis Latimer – carbon filament
  • Jesse Ernest Wilkins, Jr. – math models for gamma radiation
  • Frederick McKinley Jones – refrigerated trucks

The weather was nearly perfect for 5 pax to gather for a fun time and a great history lesson.

FNGs:

None today sadly.
Warm Up:

Mosey to the shelter since the ground is still super saturated by the tennis courts.

SSH until Rams made it over to us from the facilities.

Daisy Pickers x10 IC

Arms up into Sir Fazio – they stayed up until after good mornings

Sir Fazio x10 forwards/backwards IC

Seal claps x10 IC

Squatted overhead clap x10 IC

Windmill x10 IC

Good evening x10 on my down/up
The Workout:

Mosey to the central parking lot. In honor of Garret Morgan we did green/yellow/red lights:

  • Green – bear crawl
  • Yellow – duck walk
  • Red – chill cut plank hold

We went all the way down and back

We then moseyed towards the alleyway between the baseball fields. We stopped at the entrance and pax were introduced to the next workout honoring Lewis Latimer – we stopped at each light for 3x SSH IC, Merkins, and Squats, building (so 3x, 6x, 9x, etc) until the 6th light where we did 18x.

Some walkers encouraged burpees while we were stopped at the main Womble Park sign so we added in 5x burpees!

After making to the end of our line of lights we ran it back, but this time changing the exercises to honor some other inventors:

  • 3x Homer to Marge (Exicon version – leg raises, not South Wake style) – for Jesse Ernest Wilkins, Jr.
  • 3x Chill cut plank jacks – for Frederick McKinley Jones
  • 3x Star Jumps – just cause I like these

We repeated these the entire line back building from 3x each to 18x each. Rams especially liked all those star jumps – looked like those Peloton muscles translate well to that movement!

After finishing up we took a nice mosey back to the tennis courts where YHC grabbed a speaker for some Mary.

Mary:

Roxanne – seemed like a fitting combination of some of the things we had been doing. Plank hold the entire song, merkin on Roxanne, Plank Jack on red light.

Yoga – childs pose, puppy dog pose, puppy dog shoulder stretch
Announcements:

Q School Sunday the 21st at 3PM. 2nd F to follow at Bass Lake Ale House patio.

A great TED talk was given by F3 Greensboro pax on Tuesday. Link is online to watch for those that couldn’t make it.
T-Claps (Recognition):

Rams for killing those star jumps and getting the pax hype about them.

Foul Ball for getting after it the entire workout.
Prayer:

Continuation of good COVID numbers in our country and local community.

 

As always – an honor and privilege to lead. This workout was especially fun to plan as I learned a lot along the way. It’s too tempting and easy to boil African American History down to slavery and a few well known inventors – we can, should, and must be better. Aye!

Backtits at Captain Caveman

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FNGs:none
Warm Up: mosey, ssh x20, daisy pickers,good mornings, foot trace, sir fasio arm circles and thumbs up
The Workout:  all exercises are with weighted mace

1st set- wonderbra x10 in cadence per side, arm extension plus curl in cadence x20, push up with arm lift x10 per side

2nd set- side plank with arm extension x10 per side, bridge press x20, burpee x5

3rd set-45 second exercise 15 sec break- barbarian squat, bow draw, bent over row

4th set- 45 second exercise 15 sec break- lateral lunge, lunge w/ joist, behind the head pendulum(don’t hit those back tits)

5th set- wonderbra x10 in cadence per side, arm extension plus curl in cadence x20, push up with arm lift x10 per side

Mary: ring around the Mary
Announcements: see slack
T-Claps (Recognition):
Prayer: pumpkin spice household over covid, Dumbo recovery

My Pet Rock

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FNGs: none
Warm Up: Moseyed over to the rock pile, got a rock and met up under the picnic shelter for the following: SSH x20, Windmills x20, Fozio Arm Circles 10x forward / 10x backward, Seal Claps x10, Overhead Claps x10.
The Workout: We stayed under the shelter today. YHC did something to his Achilles and is trying to take it easy. Also, rain. So we did a number of rounds with our rocks and some other things to keep it interesting.

Round 1 & 2
Curls for the Girls x20
Triceps x20
Ruh Rohs x20
Ground Pounders x20
People’s Chair, 20 counts down the line for a total of 60
Balls-to-the-Wall, 20 counts down the line for a total of 60

Round 3
Wunder Bras x20
Pistol Squat x10 each leg
Chest Press x20
WWIIs x20
People’s Chair, 20 counts down the line for a total of 60
Balls-to-the-Wall, 20 counts down the line for a total of 60
Came back to start for some Bus Drivers x20, Over-Head Press x10 and Tempo Squats x20.

Returned rocks and moseyed back to Mary.
Mary: Popcorn Mary with 20 counts consisting of LBCs, Crab Cakes, Homer-to-Marge (two legs, then one leg each side), Low Slow Flutter, Pickle Pounders and something else. Finished with some light stretching.
Announcements: 2nd Friday 2nd F is back. 3rd F opportunities at Jones Park in the near (maybe even tomorrow-near) future.
T-Claps (Recognition): Pikachu for rallying Cupid to come out.
Prayer: PAX and families dealing with Covid.