Pax of three knocking out another Murph. Continuing to seem hard just like the others these past few weeks .
Warm Up: Run 1 Mile
The Workout: 100 Pull-ups, 200 Merkins, 300 squats
Mary: Run 1 Mile
EC afterwards: Run 3 miles (John Deere’s idea even though he had a fractured foot)
Prayer: Silent
Skidmark was scared so he did the right thing by not posting in the gloom- Midget has been at this f-3 thing for almost 4 yrs now and 1st time been consistent with exercise. Thanks for this great group of guys that keep me motivated, engaged and accountable.
Pax of 20 showed up and Flanagan was looking for an easy Q by Dumbo but was told by UTI that Midget had the Q.
Disclaimer was read.
FNGs: Welcome Tetanus!
EC: M4L, Yellow Card, Emeril, Pikachu, Dawgpound, Cowboy, Pablo and Dumbo (rolled in hot at 0517 due to too much bourbon)
Warm Up: There was none.
The Workout: We took off right on time and carried on where we left on Saturday(Whiplash). Stopped at the first turn off at Ting and divided into groups of 4 for Indian Runs. 9 burpees were performed while PAX got in the 4 man Indian group. The goal today was to get to know the small group and what kind of impact f-3 was making in their everyday life. Each time we stopped, until we came to main event ‘Arctic cooler’, we did 10/10/5 (squats/hand release merkins/ burpees). There were 5 stops along the way.
We lost Dumbo and t-claps to Lipstick for staying with dumbo (too much vacation bourbon).
Main event was a 0.41 loop where 2 guys go in opposite directions and perform patty cake merkins when they meet. We did this until 6:17. Chips / Yellow card/ Banaseat/ Poponski called a few Ab exercises while we waited on the 6th.
Indian run with your group back to the flag-
Mary: 45 low slow flutter/ 10 absolution
Announcements:
Sprint next Saturday –
Sasquatch- clown car- Emeril is doing it 7/28
Meg smiles- need more dudes for 22nd and wear f-3 gear
Bourbon raffle till 20th- why not- so far $200
T-Claps (Recognition): Lipstick for waiting with Dumbo.
Prayer: Pickachu’s wife, Crab Legs, Liquid Force doing better after being stung on Friday
It has been fun ride and thanks for all the help/ ear/ accountability and many laughs over the last few years. This truly is more than A workout.
M4L
With the Women’s World Cup tomorrow, YHC and his co-Q 2.0- Sprinkles mapped out a soccer inspired cardio workout complete with a 2.0 vs. F3 Dads finisher. Arrived a few minutes early to chalk off the back parking lot of Ivan, for some later exercises, but as we started walking back, we realized that the soccer fields which were usually filled with tournament play were actually empty. This would provide the perfect opportunity for on-field drills after warm-up, which ended up working out better. Dads and 2.0’s started filing in and gathering at the flag. Lots of new 2.0 faces and soccer balls filled the grassy area next to the tennis courts.
YHC looked down at his watch and then checked with 187 on the time, who indicated my watch was off by about 1:10. With that, YHC and Sprinkles had PAX circle up for instruction. No FNG dads this morning, but 8 new 2.0’s. Did a quick check on exercises with the 2.0’s- demonstrating bunny hops, Side Strattle Hops, Bear Crawls as these would be integral to some of the exercises we would be performing this morning. With everyone on point, YHC and Sprinkles made their most aggressive move of the morning with a light stroll around the soccer fields. As we made our way toward the back lot of Ivan, YHC realized this may not have been a smart move considering the little legs out there this morning, but the dads were veterans and knew how to modify by picking up 2.0’s on shoulders to complete the run back to the flag. T-Claps to those with multiples today to inspire the older ones back to the flag. Squat hold at the flag for the six and circled up for the following:
FNGs: Pastel, Boots, Warhol, Tumbles, Dory, Tea Time, Posada, Vanellope
Warm Up: Alex Morgan Inspired exercises for a 13 count for each of the following: SSH, Fazio Arms F\B, Goof Balls, Squats, Mountain Climbers, Imperial Walkers, Hillbillies, Mountain Climbers. Not used to a 13 count, YHC struggled with cadence on half of the exercises and felt the need to stop at 10 and sometimes exceed 13 on a few occasions.
The Workout: With the soccer fields wide open, YHC and Sprinkles instructed PAX to grab all of the soccer balls and led them to the fields for a series of drills.
1st Drill- Up and Unders
With Pikachu and 187 holding a long wooden dowel horizontally, dads planked along the dowel line behind it. 2.0’s lined up about 20 yards in single file in the distance. As they were in line, they’d perform SSH’s and the person at the front of the line would sprint to the dowel, hop over it and then bear crawl through the tunnel of planked dads. Height of the dowel was adjusted per 2.0. Completed 1 round and switched up to the next exercise.
2nd Drill- Soccer Ball Toe Taps (New Mexico inspired)
Formed 5 lines of dads and 2.0’s 20 yards behind two soccer balls placed 10 ft apart. PAX in the lines planked, while leader in each line sprinted to the 1st ball and performed 13 toe taps before moving to the 2nd ball 10 feet ahead and performed 13 more toe taps, before filing back into the plank line. While in plank position, YHC, Pikachu, and Lipstick called out alternating plank exercises- Right Arm-Left Arm- Regular, Shoulder Taps, Merkins, and a questionable call for Pickle Pounders (Thanks, Lipstick- would not be an F3 workout without these). Completed 2 rounds before moving to the next exercise.
3rd Drill- Kick and Retrieve
3 Lines of PAX planked behind a soccer ball. Lead PAX would kick the soccer ball ahead about 10-15 years, while the PAX at the back of the line would get up and sprint forward to retrieve the ball and dribble it back to the lead PAX next in line and resume place at the front of the line to move their way back. This looked good on paper and on the field, until 187 pointed out that there was an error in the exercise design, which was causing him to continually kick and retrieve. In any event, we made it through somewhat of a cycle before calling a scrimmage of 2.0’s vs. Dads.
Let’s just say the dad’s were a bit competitive this morning. Some early scores and a dribbling masterpiece and goal put on by Pac-Man forced us to change the rules where adult PAX who were carrying a 2.0 would be considered a 2.0. It most be told that Pac-Man has serious soccer skills and if we were to give him a soccer ball at Paradise City, I guarantee he is 1-2 minutes faster than his normal pace time. An additional rule was also put in effect where adult PAX could only get 2 touches on the ball before having to pass or shoot. A big shout out to the Popinski and Boots tandem, who served as enforcers for the 2.o Team and also Tea Time showing off some sideline skills to a cross that should have been converted by Messi, but got a late jump.
9:45 hit and YHC notified PAX of time. PAX called for additional play and why not? We were having too much fun. Called game at 9:55. With soccer balls and water bottles retrieved, headed back to the flag for Mary.
Mary: Stretches OYO. Quick Count of PAX-34, Name-O-Rama, named 8 new 2.0’s
Announcements: F3 Dads camp coming up. Look on Slack and FB for updates or see M4L for further details.
T-Claps (Recognition): All PAX for coming out this morning to the workout. All of the 2.0’s for getting out there and having fun.
Prayer: Prayers for Pikachu’s wife who is experiencing back pain. Prayers for those healing from illness and injury. YHC took us out. On behalf of Sprinkles and YHC, it was a pleasure and honor meeting with everyone and leading the workout.
2nd F- Freeze Pop Fellowship followed.
FNGs: Not today
4 HIMs showed up this morning at GP post CSAUP. Pikachu of course doubled down posting UTurn before the beat down.
WarmUp:
20 Fozzie Arm Circles, 10 slow noisy Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 boat canoes
The Workout
Mosey to the wall of pain
3 sets of 20 ct wall sits (Al Gore, Moroccan and Prisoner style). YHC suggested the possibility of a Moroccan BTW but PAX wisely decided we didn’t have the insurance coverage for Moroccan skull crushers.
2 sets of 30ct Ascending Testicles
Mosey to the Rock Pile (Rotate rocks b/w sets)
Swap rocks out for something beafier
4 sets Rock Press; 3 sets of 10 Windshield Wipers; 10 Rockies
Mosey to playground
Aik’n Abs
Aik’n Legs
Aik’n Arms
Pumpkin suggested Pull-ups but YHC shared there are probably plenty of Pull-Ups in the playground trash cans already (Took Pikachu a while to get my stupid joke)
Announcements: Megan Smiles Charity Event (July 20th & 22nd. Greenville CSAUP end of July,
Prayer Requests: 187’s friend Tom passed away leaving 8 kids behind. Prayers for healing: 3rd Cousin’s wife’s skin cancer surgery and Pikachu’s wife’s back pain.
YHC took us out.
First, WTF is quinoa. Second, I had to ask Alexa how to spell it.
Happy Independence Day!
5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark
Several others for 2 mile EC
39 Pax posted this morning.
FNGs: Welcome Oboe and Snowden
The Workout:
T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend
It was a warm night at Thunder with what may have been the hottest day of the year. At the 1900 mark Q made everyone squat hold while he gave a disclaimer and made sure all medical paperwork and life insurance were up to speed. There was a reminder to modify as needed and make sure we keep an eye on the 6.
EC: Pikachu, Skidmark. Crosby and John Deere did a pre-workout run but the heat was a little too much and decided to modify.
FNGs: None
Warm Up: 10 burpees OYO. Mosey to 1st corner at soccer field and 5 cc SSH. Mosey to Second corner and do 5 cc SSH & 10 merkins. Mosey to third corner for 5 cc SSH, 10 merkins, 15 cc plank jacks, Mosey to amphitheater and do 5 cc SSH, 10 merkins, 15 cc plank jacks, and 10 cc Imperial walkers and 10 cc hillbillies
The Workout: Box jumps x 10, dips x 10, box jumps x 15, dips x 15, box jumps x 10, dips x 10.
Mosey to playset for 7’s with pullups and merkins
Mosey to area near the flag for burpee bullring. One pax goes in the middle and selects someone to race to 5 burpees. Pax on the outside do side strattlehops. Loser runs to a bench and returns while winner joins the circle. All Pax went two times.
Mosey to the hill on the bottom side of the soccer field. Bear crawl races up the hill. Winner does 3 merkins. All others do 5. Rinse and repeat x 5.
Mary: Hold plank for 5 minutes. During 5 minutes did each arm up 1x, peter parkers, pickle pounders, side crunches. When Q noticed most pax were on their knees we took a quick break.
Back to plank for 5 more minutes. This time is was a straight hold with Q asking pax the F3 mission, core principals, and motto. Sets of 5 merkins at various times. One set of clock merkins with stops at 12, 9, 6, and 3. Ended when most Pax on their knees.
Announcements: Beta AO Wednesday joint Q with Carpex. Will run a couple more times. Convergence tomorrow 0704 at Womble
T-Claps (Recognition): Hot
Prayer: Tom’s family from 187’s neighborhood, Crablegs, Shredder.
Sorry for the late backblast, forgot on Monday and Tuesday was swamped.
EC: Cupid, Fonzie, LED, Pikachu
FNGs: Jeter
Warm Up: 15 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 each Sir Fozie arm circles F+R, Michael Phelps
The Workout: Ultimate Frisbee! For every drop or goal, PAX completed an exercise.
Mary: No time for Mary today.
Announcements: Check Slack and Facebook. 1776 workout. Consider donating to the 3rd F charity of the month, Meg’s Smile. Donations per FNG post in July. Details on Slack.
Prayer: H1N1’s pastor had a 2 month old pass away. PAX travelling. Shredder, Crablegs, all other PAX on IR.
Sprints: Cupid, H1N1, Noah’s Ark, Breach, Black Knight, 8-bit, Sugar, Spenda, Yogurt, Pikachu, Yosemite
I’m pretty sure I am missing someone for sprints…please let me know and I can add them.
EC: Peeping Tom, Lite Brite, Pikachu, Lipstick
Warm Up: Parking in the park was not an option and PAX parked across the road on the shoulder. We warmed up with a quick game of Frogger to make our way in the park. Circled up for SSH, Imperial Walkers, Good Mornings and Mountain Climbers.
The Workout: Peeping Tom led the front half and took us deeper into the park to find one of Cary’s finest slides. Pax really wanted to go down the slide but Q had other plans. Two groups, 1 doing 10 pull-ups while other group did 10 crab cakes. (Rotate) Pax then made there way to the Crowder Pond and found a wooden bridge to do Erkins and Derkins (2 sets of 10 each) Pax then ventured over to a picnic shelter and did 2 sets of 20 step ups and dips. Pax found a pickle parking lot and did 5’s. Diamond Merkins on one end and Q called for Turkish get ups and YHC called a modify for Turkish Star Jumps on the other.
YHC then took over the back half. PAX went back to the picnic shelter and split into two groups. Group 1 held planks across the picnic tables, while group 2 ran the pickle lot and army crawled under the PAX holding plank hold. We repeated this 3 times. Pax then moseyed a scenic route around the pond and over to the baseball field. Pax stuck to the groups and Group 1 held balls to the wall, while group 2 ran the perimiter of the field. Repeat twice
Mary: Pickle Pounders, Homer to Marge and more Pickle Pounders. Pax then finalized the workout with a return game of Frogger
Announcements: 1776 workouts tomorrow- Womble for South Wake- Bond Park? for CARPEX; Odyssey October 5th; July 27th CSAUP in Greenvile . Keep up with Slack and location of next weeks AO. Good possibility we try and different spot with better parking.
T-Claps (Recognition): Thanks to all for coming out to the Beta Convergence AO!
Prayer: Disco Ducks FIL passed away, Tom Sr. Hernia surgery, Yoga Mat and all families travelling this holiday weekend
I was excited to Q today. I recently purchased Onnit Kettble Program and decided that we need to work on form at Ivan. We don’t always have to have an extremely intense workout and we need to work on form from time to time. I woke up early and ready to go.
On the way to the workout I saw a Black Bear. I knew today was going to be a good day. It was just outside the twelve oaks entrance on Green Oaks. Close to where Cowboy works. I hope he is enjoying is time off.
I arrived for EC and what do I see. Dumbo ready to leave Dawg in the dust. Lucky driving a non company truck, Dahmer looking ready to get after it. As always there was Pikachu’s SUV, but no Pikachu. It must be tough trying to run 5o plus miles a week. Sleep in not a priority for that man. Before we left 187 came to show us how it is supposed to go down. We began the EC trip leaving the Ivan parking lot. As we approached Cletus parking lot SlideRule and a shirtless, but not vestless, Banana Seat greeted us. Enough about them they didn’t attend Ivan. We ran up Stinson and Dumbo and Dawg made a left and everyone else made a right. As Dawg tried to keep up with Dumbo he started to fall behind. Then Dumbo probably did one of the shortest pick up the six in F3 history.
We then saw Bullseye and Aquaman on the baseball field looking at the ISS. As Dumbo slowed down to stay with me we finished the run with a couple of moments to spare. It was time to work on form and function. I did not see Axe running but he looked sweaty so he must have been out there.
Also I noticed ShamWow!!! was back in action which is nice to see.
EC: Dawgpound, Dumbo, Pikachu, Lucky Charms, 187, Dahmer, Bullseye, Axe
FNGs: Nope
Warm Up:
Bounce
Hinge
Torso Twist
BackStroke
Midget Hugs
Mid Back Stretch
Leg Swings
The Workout:
20 Second Hold Horn Split Squat Each Leg
10 Reps Horn Split Squat Each Leg
20 Second Hold Split Leg Row Each Arm
10 Reps Split Leg Row Each Arm
20 Second Hold Quarter Squat
10 Reps Quarter Squat
20 Second Hold Assisted Waiter Press Each Arm
10 Reps Assisted Waiter Press Each Arm
10 Reps Horn Reverse Lunge Each Leg
10 Reps Row Each Arm
10 Reps Half Squat
10 Reps Strict Press Each Arm
10 Reps Horn Planted foot Lunge Each Leg
10 Reps Across Row Each Arm
10 Reps Full Squat
10 Reps Bottoms Up Press Each Arm
20 Second Hold Horn Split Squat
10 Reps of Pax choice in the Lunge Series
20 Second Hold Split Leg Row Each Arm
10 Reps of Pax choice in the Row Series Each Arm
20 Second Hold Quarter Squat
10 Reps of Pax choice in the Squat Series
20 Second Hold Assisted Waiter Press
10 Reps of Pax choice in the Press Series
20 Kettlebell Swings
Mary:
Mini Turkish Getups
Reverse LBCs Bell over head
Homer to Marge Bell over head
Cat/Cow
Downward Dog
Pigeon Pose
Announcements:
Fourth of July convergence. Sounds easy.
T-Claps (Recognition):
New Fritter leader!!! Pikachu has now surpassed Dawgpound, Pablo and Dumbo in the most Fritters
Prayer:
All unspoken
Those injured
It was YHC’s 3rd Q of the week and what better place to wrap up a 5 pack birthday week than back down at my roots in South Wake! We had one FNG, Galaxy (soccer fan who’s from LA), and a visitor YHC’s coworker from JOCO, Bunyan.
FNGs: Galaxy (Tina if he ever forgets his name)
Warm Up: Circle up immediately on the spot for the following:
SSH ICx53
Frankenstein Kicks ICx15
Turkish Getups 10 OYO
Daisy Pickers ICx15 (I’ve literally never called these but we needed a breather)
Turkish Getups 10 OYO
The Workout: Mosey over the top of the stairs and partner up.
Partner 1 – LBCs
Partner 2 – Run to the bottom of the stairs and then Bear Crawl up the stairs with merkins on the steps
Flapjack, Repeato
Form 2 lines for Indian Runs Das Loop Style (something I picked up in Wilmington on Monday)
Last man does a double weave to the front. We did this over to the lower parking lot.
At the lower parking lot keep same partners for half laps around the pickle for patty cake merkins. First lap was 1 each side, then 2, then 3, on up to 5.
Form the 2 Indian Run Das Loop Style lines again and head back to the big soccer field near the flag.
At the soccer field we did back planks on the end line. When YHC said GO! PAX sprinted to the midpoint and did 2 Turkish Getups and then Moseyed to the other end. Repeato back each time increasing by 1 Turkish Getup until we got to 8. At that point we started from Back Plank and sprinted to the end with no pausing for TGs.
Mary: PAX called out various exercises ICx15:
Diamond Merkins, Low Slow Flutter, American Hammers, and some others that I can’t remember right now.
Announcements: Sasquatch in ENC (talk to Pikachu for more details)
NEW BETA AO – 7/3 at Crowder Park 0530
Night Train (talk to Lipstick or anyone in Carpex other than YHC for more details)
T-Claps (Recognition): EC: Lipstick, Dumbo, Pablo, Galaxy, Mookie, Pikachu
Mookie on his 6th workout of the week with Breathtaker
YHC on his 5th workout of the week for a 2nd straight 5 pack, and 3rd Q of the week
Lipstick for showing up to a workout that Peeping Tom was at
Prayer: Crab Legs Ballpark Tour, those healing, unspoken
Guys – as always it’s a very special pleasure coming back down to visit, let alone Q. I enjoyed it!