Tag Archive for: Pumpkin Spice

Six For Sevens

/in , /by

Rolled into the Downtown Train lot at 5:03 am with Coal Ash ready for EC. Nemo arrived a minute later. Flag planted, we took off to Womble, around the soccer fields, and back. Two miles.

Six PAX for Main Event: Breach, Coal Ash, Nemo, Fanny Pack, Pumpkin Spice, YHC

Warm Up: SSH 25x, Good Mornings 16x. Near Bat Wings: Arm circles 16x front 16x back, Hold ’em out, Seal claps 16x, Hold ’em out, OH claps 16x. Between reps, we took turns counting to 10. During warmups, a car sped up Ballentine and I was looking forward to the mandatory burpees for all. The car turned into the lot, a guy hops out, and he goes into the church. Oh well. We did five burpees anyway.

The Workout: Sevens: I was eager to use Holly Springs’ first and only parking deck, but had not yet scoped it out. As we entered, I was impressed at how bright and clean it was. First thing I thought of was, can we play winter-time flag football or ultimate in here?

Perfect venue for some Sevens. We lined up and did Star Jumps on the far end and Merkins on the near end. It was so much fun, we did another round with Derkins on the far end and Dips on the near end. Nearly nailed the count on everything, but Breach had to remind me at least once.

Mosey to small rock pile. Time for some arm work. All 16 counts because I thought the date was the 16th, turns out it was the 18th. Straight lifts, tricep extensions, curls, hold rock behind back. Now my favorite–the bus driver, which seems to be the most innocuous exercise–looks easy, but it’s not. We did 16 counts of multiple arm workouts, plus some squats.
Mary: Pickle pounders, WWIIs, boat.
Announcements: Slack, FB
T-Claps (Recognition): Really nice work by all today. Good to see Pumpkin Spice.
Prayer: Coal Ash’s family following his grandfather’s passing. Others spoken and unspoken.

This rock has sharp edges

/in , /by


Another glorious morning at the nutcracker. Pre beast created some mumble chatter about getting in an easy workout.
Few of the purple cobra pax made the trip to the nut. Pax 15 strong showed up and the smell of the dump contributed to all the yapping. Pain sticks in full effect for this one…

Pax: Moby, the natural, alpine, emeril, chips, peeping Tom, UTI, pumpkin spice, Pablo, particle board, blue hen, breach, da business, dumbo & YHC  

EC: blue hen, emeril, Pablo, UTI, YHC (sorry if I forgot anyone else)
FNGs:none
Warm Up:jog around the lot, circled up for good morning x 10, morrican night clubs ICx 20 into seal claps x 15 into t-claps x 20 recover. Clock merkins 1-6
The Workout:split into groups of 5  Did two rounds of exercises x 2  rule was pain stick cannot touch the ground or one did monkey humpers x 10

round one group did chest presses with pain sticks, over head press with rocks, bear crawled across soccer field and jogged back around track  rinse and repeat

round two squats with pain sticks, triceps extensions, bunny hop across field and jog around track  rinse and repeat

we lunged walked with rocks and sticks back to rock pile, met in front for mary

Mary:low slow flutter ICx 30, American hammers ICx 10, homer to marge ICx 20, dying cockroach ICx 10, diamond merkins x 20
Announcements:picnic this weekend 11-2 Sharon Harris
T-Claps (Recognition):
Prayer:YHC took us out

Not going to take the long way around?

/in , /by

Ten strong at Downtown Train to get our week started out right.

EC: Warbucks

FNGs: None

Warm Up: DT Lap, 5 burpees (OYO), Daisy pickers, windmills, merkins, fazio arm circles forward and backwards

The Workout:

Mosey’d to library parking lot and paired up for some 7’s. Pax started in middle of parking lot for patty-cake merkins. Partners ran to opposite end of parking lot for burpees and back to the middle for patty cake merkins.

Mosey’d…the long-way…to different area of parking lot. Switched partners for some Dora. Exercises were as follows….

100 squat jumps

200 squats

300 LBCs

One PAX did exercise while partner bear crawled around planter. Switch/repeat until reached totals.

Mosey’d…at the suggestion of Flanigan, the long way…to parking garage. YHC decided to call an audible. He had intended to have PAX do leap frog burpees from one end of the garage to the other.  Instead, stuck with the leg them and PAX grab some wall for peoples chair (10 count each PAX x 2).

Mary: 10 burpees (OYO), dying cockroachs, Warbucks led exercise (name?), Breach led us in penguins, and Flanigan finished with 20 diamond merkins.

Announcements: Picnic this Saturday. See Slack and Facebook for sign up sheet.

T-Claps (Recognition):

Prayer: YHC took us out.

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.

We only ran…twice.

/in /by

Had 10 STRONG at Downtown Train this morning. Maybe a slight bit of false advertising on the running, but really, we only ran twice. Didn’t expect to see an BRR guys this morning, understandably so and was super impressed to see Pablo roll in from EC. And not only Pablo, but M4L showed just before start time. Well done men!

FNGs: None

EC: Pablo

Warm Up: Took a field trip to womble. Circled up on the tennis court for the following exercises:

5 Burpees OYO; Daisy Pickers, Windmills, and SSH.

The Workout:

Moseyed to picnic shelter for the first part of the workout. Conducted 4 rounds of the following exercises, decreasing reps each round.

Step-ups x 20 x 15 x 10 x 5 (each leg)

Dips x 20 x 15 x 10 x 5 (in cadence)

Irkins x 20 x 15 x 10 x 5

Moseyed over to rock pile for rock and the 4 rounds of the following exercises.

Curls for girls x 20 x 20 x 20 x 15 (in cadence)

Overhead press x 20 x 20 x 20 x 15 (in cadence)

Tricep extensions x 20 x 20 x 20 x 15 (in cadence)

Bus driver/Overhead holds (20, 15, 10, 5 second intervals)

Back to DT homebase for…

Mary: 20 LBCs (in cadence), 20 freddie mercury’s (in cadence)

Announcements: 9/11 stair climb, convergence picnic, BRR review

T-Claps (Recognition): Pablo and M4L. Way to get out there this morning men.

Prayer: Thanks for safe return of BRR runners, injured PAX

Pumpkin Spice B-Day Co-Q

/in /by

5 HIMs at GP this morning.

FNGs: None  

Warm Up:  20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies

The Workout:

Mosey to the wall

3 sets of 30 ct Ascending Testicles

3 sets of 50 ct Wall Sits (run beetle run)

 

Mosey to the rock pile where Pumpkin Spice took over the Q:

3 sets 24 Curls, Triceps Press, Dead lifts, and Ground Pounders 

On your 6 – 3 sets of 24 x 3 ct Chest Presses and Low Slow Flutters

 Return the rocks and mosey to the playground

Aik’n Abs

  • 20 LBCs 
  • 10 WWIIs 
  • 20  Pickle Pounders
  • 20 x 3 ct Homer to Marge (10 standard, 5 single leg)

Aik’n Arms

  • 15 Merkins
  • 15 Derkins
  • 20 x 3 ct Dips
  • 10 x 3 ct Shoulder tap planks

Aik’n Legs:

  • 20 Step ups
  • 20 Squats
  • 10 Star Jumps
  • 10 x 3ct Mountain Climbers  

Aik’n Abs:

  • 15 American Hammer
  • 20 ct 6 inches
  • 20 Freddy Mercurys
  • 30 ct Chilcutt plank
  • 30 ct Supermans

Ring around the Playground:

  • Bear Crawl half circle & Karaoke back
  • Lunge Walk to half circle & Bunny Hop back
  • – Rinse and repeat

Announcements: 

F3 Teams running BRR Relay to finish this afternoon. TBD September Qs: get out and support Double D and The Natural this month. 

 

Prayer Requests: Pray for all our brothers dealing with challenges; Dutch Oven’s Father diagnosed w/ pancreatic cancer. 

T-Claps for Pumpkin Spice 1 year F3 anniversary and for stepping up to Co-Q .

Dawg was like a good Margarita… Salty!!!

/in /by

Emeril has been hanging out with CarPex for too long. Whoever signed him up for a CarPex 9 man team needs to get their butt back out at F3 South Wake and talk to this guy. He never shut up today. Just kept yapping about something. He’s a good man that is influenced too easily by the folks he works out with. He needs to stop working out with CarPex. This has to stop. PLEASE MAKE IT STOP!!

FNGs: I don’t know why but none showed up today.
EC Yoga: Dawgpound, Emeril, Lucky Charms
EC: Particle Board, Dahmer, 187, ShamWow (I’m guessing on this one)

Warm Up:

We circled up. Didn’t even take a lap. This was a 0.0 running workout. For all of those that want less running today was the day for you.

25 In Cadence Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
10 Daisy Pickers
10 Good Mornings

Class:

There where five types of Exercises with variations of difficulty.

Pull Series:
Straddle Pull
Standard Pull
Across Body Pull

Push Series:

Assisted waiter Push Press
Single Arm Push Press
Bottoms Up Push Press

Sternum Pull Series:
— Sternum Pull starts lying on your pick and having the bell behind your head. Then bring the bell to your sternum as you sit up.

Sternum Pull
Sternum Pull into a seated Press

Bridge Chest Press Series:
— Lying on your back go into a bridge position for chest presses.
Normal chest press in Bridge position
Alternating Side to Side Chest Press
Alternating Side to Side Chest Press with a Squeeze

Push Up Series:
Kettlebell pushups on your knees
Kettlebell pushups
Plyo Kettlebell pushups

The Workout:

Each pax was supposed to decide which version of the series they wanted to do for the workout.
We did 8 rounds of each exercise. 20 seconds of exercise plus 10 seconds of either Mountain Climbers or Side Straddle Hops
This means we did a total of 40 rounds.  You did all 8 rounds in a row and then moved onto the next exercise.

Mary:

10 In Cadence Hillbillies
10 in Cadence Imperial Walkers
Bat Wing

  • 10 Fazio Arm Circles Forward
  • 10 Fazio Arm Circles Backwards
  • 10 Seal Claps in Cadence
  • 10 Overhead claps in Cadence
  • 10 Ralphies in cadence

10 in Cadence Floor Wipers
10 in Cadence Toe Taps

Announcements:
9/11 Stair Climb at NC State
BRR
Convergence Sugg Farm Monday at 6 AM

T-Claps (Recognition):
Prayer:

All Pax for good health
Emeril and his parents selling their house and moving down here
Quiver and job as the company he works for was bought by another company.

Pikachu called in sick

/in /by

FNGs: None

Warm Up: Quick Jog,  SSH, Hillbillies, Burpees, Some other stuff I don’t remember

The Workout: Partner Dora

As I was headed to Crazy Ivan at 4:45 this morning I received a text from Pikachu asking me to fill in as Pikachu wasn’t feeling well.   I agreed and texted Dawg to let him know.   EC Yoga by Emeril, Dawg and Lucky Charms at 4:55.  During Yoga, Dawg said that Dumbo had a good suggestion for doing a Dora with kettle bells so we talked it through and here’s what we came up with as 5 other Pax rolled in for the workout.

Round 1:  300 KB Swings.  150 per partner.  When partner 1 is doing swings, partner 2 is doing an Ab exercise

10 Burpees each

Round 2:  200 Goblin Squats.  100 per partner.  When partner 1 is doing swings, partner 2 is doing an Ab exercise

Quick jog around parking lot

Round 3: 100 Shoulder presses.  50 per partner.  When partner 1 is doing swings, partner 2 is doing an Ab exercise

Dawg took over and headed the Pax to the auditorium for rounds of peoples chair and balls to the wall followed by some lunges.

Back to the parking lot for Mary led by Emeril.

Mary:

Rounds of Stretches mixed with Merkins

Announcements:

None

T-Claps (Recognition):

Dawg for stepping up and helping me Q

Prayer:

Pumpkin Spice – Life, Family, Marriage
Dawg – Putting one of his dogs down at 4pm today

Roger Roger took us out

Land mine at Downtown Train

/in /by

FNGs:none
Warm Up: DT standard run loop, followed by Good-mornings, Windmills, Fozio Arm Circles, Imperial Walkers and Hillbillies all in 10 count. Finally 20 count of side straddle hops.
The Workout: Headed over to the parking deck where eventually we encountered a feces landmine. Good news, nobody stepped in it.

1st station: PAX all partnered up to do suicides while other was doing 4 exercises. Pax changed out when each completed the evolution of suicides. The  4 different exercises were shoulder taps (each time you hit your left shoulder was 1), low slow flutter ( each time left leg came up was 1), merkins, and WWII’s. All exercises were 100 reps in total.

2nd station: This is were we encountered the turd. PAX all grabbed some wall for Peoples Chair followed by Balls To The wall in an indian run type fashion around large pillar.

3rd station: Partners Wheelbarrowed to a pillar approximately 15-20 feet, PAX then did a 10 count of squats, partners switched out to next pillar (same distance) did 20 squats, partners changed out Wheelbarrowed to next pillar for 30 count squats and then the final Wheelbarrow was followed with 40 squats.

4th station: PAX walked over for some rest to just outside the parking deck and grabbed a retaining wall for 3 sets of 25 dips.

 

Mary: Each PAX did a 20 count of abdominal wall exercises.
Announcements: Watch out for human poop in the parking deck. If you poop in the parking deck please throw it out.
T-Claps (Recognition): Nemo EC for a couple of miles prior
Prayer: Pumpkin Spices son going off to college, mass shooting victims and unspoken.

 

Good work men!

Wish It Was Just a Little Hotter…Not

/in /by

It was an honor to lead 23 PAX in my 4Y4Q Anniversary week.

FNGs: None
Warm Up: Simple stretches before taking a tour of Downtown Varina
The Workout:

  • Mosey to Ample Storage parking and did a Bear Crawl Ring of Fire with 10 Merkins in between
  • Jog to flags for Global Warming, Step-ups, Dips, Irkins
  • Jog across the street to furniture store wall for Dwight Howards, Wall Side Push Ups, Wall Forward Push Ups, Wall Tricep Pushups
  • Jog to Aviator Bottle Shop for BTTW Inch Worms, Wall Mountain Climbers, Wall Homer to Marge (with each leg up), Wall LBCs and People’s Chair
  • Jog across street and Duck and Weave Indian to the breezeway
  • Derkins, Crucible Merkins, Wall Lunge and Wall Plank

Mary: Around the Horn Mary by the PAX
Announcements: DeadBolts 5Yr Workout at Disney, Gumps 4Y/4Q Week, SUP Workout Aug 3 at Jordan Lake
Prayer: Noah’s Ark and wife, DoubleD with father passing away, health struggles, unspoken.

We had great 2nd F afterwards at Stick Boy.

Thank you for allowing me to be a part of your day and lives. F3 is truly a lifesaver. #DontDoLifeAlone.