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I can see for Miles and Miles and….

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , ,

FNGs: None
Warm Up: Short and sweet – Legs moving in position – High Knees, Wide Knees, High Knees. x12 Frankenstein, x12 Imperial Walker, Misc Leg Stretches – Let’s Go.
The Workout: Multiple PAX for EC this am – varying distance Old Loop (5) Old Loop (3)  and the ME The U-Turn 5+. If I missed you in this count let me know, there were some PAX still out past 7.
Mary: N/A
Announcements: Beer/Milk Mile, Torch Run HS Police, See Slack for dates/codes.
T-Claps (Recognition): Picking up the 6 was a regular occurrence about every 1/2 mile.
Prayer:  Full House’s cousin now cancer free, Pablo’s family friend’s Father who is ill, Noah’s Ark and M, unspoken, YHC took us out.

Mind the Elbows

/in , /QIC:
PAX: , , , ,

FNGs: none
Warm Up: SSH x 15, Daisy pickers x 10, Imperial Walkers x 10, Hill Billies x 10, Fozio Arm Circles x 10/10
The Workout: Started out with a little mosey over to some picnic tables in front of the school. There, we gathered for urkins, durkins and dips, 10 each. Next was a light jog (being mindful of post-BRR/stair climb people) around the drop off lane and back to the picnic tables for round two. Rinse and repeat for a total of 5 sets.

Next, we went over to the loading dock where we split into groups of two. One group held balls to the wall while the other did LBCs. 15 count the first set but YHC decided that wasn’t long enough so we increased it to 20 for the remaining four sets.

Mosey over to the back parking lot. There, we did 15 catalina wine mixers. Jog over to the other end for 15 WWIIs. Rinse and repeat. On the second go round, Snap had the brilliant idea to move the wine mixers to the side walk as the parking lot was tearing up our elbows. Tiger Blood earned its namesake, at least in YHC’s case. On the fifth and final round, YHC dropped the count to 10. Mosey back to main parking lot for Mary.
Mary: Merkins x 20, Plank x 10 count, Pike Merkins x 10, Pickle Pounders x 10, Homer to Marge x 10, LBCs x 10, American Hammer x 10, right-over-left/left-over-right stretch. Have a good day!
Announcements: Run with the Police 5K/10K/5K Ruck on Sept 28th – F3 gets 20% discount (see Slack for details).
T-Claps (Recognition): Everyone that was able to make it out to the stair climb yesterday. Over 250 PAX strong!
Prayer: prayed for any unspoken

I thought we were working our abs?

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Thirteen men showed up for some ab work at Purple Cobra. Thanks for the strong effort!

EC: Dawgpound, Maybelline, Warbucks, Shamwow, Emeril, Dumbo, UTI, Redenbacher

Warm Up: Lap around building, 5 burpees OYO, SSHs, daisy pickers, 20 plank jacks on your own, merkins x 15, fazio arm circles forward/backward/forward/backward, 8 burpees OYO.

The Workout: Mosey over to adjacent shopping center, bottom of steep hill. Partnered up for Dora. One partner did AMRAP of exercise while other partner ran up hill.

Exercises: 200 dying cockroaches, 400 American Hammers, 600 LBCs.

Mosey back to start for Mary.

Mary: 5 burpees OYO, plank hold for 10 count from each PAX, following exercises all in cadence: LBCs x 40, Freddie Mercury’s x 40, Dying Cockroaches x 40, Freddie Mercury’s x 40, LBCs x 25, Homer to Marge x 25, LBC’s x 25

Announcements: 9/11 stair climb tomorrow, Convergence lunch this Friday 9/13, South Wake picnic 10/12

T-Claps (Recognition): BRR guys for getting out there and getting the legs moving (UTI, Emeril,  Dawgound, Sham Wow, Warbucks, Dumbo)!

Prayer: Injured PAX

Dawg was like a good Margarita… Salty!!!

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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.

13 at Purple Cobra for a long minute of exercises

/in /QIC:
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FNGs: none

Warm Up: Moseyed over to behind the new Town Hall Burger and Beer for some Windmills, Good Mornings, Overhead claps, Fozio arm circles, Imperial Walkers, Hillbillies and some calf and hamstring stretches.

The Workout: 1 minute AMRAP of numerous exercises followed by run from bottom of Lassiter road to cross street Matthew Drive.  Exercises included Merkins, Squats, Six inch hold, Shoulder taps, Squat Jacks, Chill Cut, Lunges, Side plank to push up, Plank elbow to knees, Speed skaters, In and Outs and Plank See Saw.  1 minute seemed much longer for some of those exercises.

Mary: Time was running short so only 2 exercise for cadence count to 25 Low slow flutter and Superman.

Announcements: 9-11 stair climb. I will have a clown car in the ready leaving Purple Cobra location. I have about space for 5 if you want in. Time TBD.  I will be heading back to Holly Springs after.

T-Claps (Recognition): EC: Warbucks, 187, Dumbo, Deadbolt, Mookie. Good work men and hope you got a good workout in.

Prayer: Unspoken prayers and Deabolt’s friend Jane as she undergoes surgery today

It’s called a plank, not downward dog.

/in /QIC:
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FNGs: None
Warm Up: Quick mosey from the Ting Lot up the ramp to the ticket booths. SSH x50 (for Pikachu), Frankenstein x15, Imperial Walker x12, Daisy Picker x15 (Slow), off to the thang…
The Workout: My first Q at Paradise City and this was a crew who I knew would bring it. I was just trying to keep up… We did a stacked Dora of sorts. Here’s the workout:

All stops were lead in with 2 groups of 4 in an Indian Run through Stop 4 – Where we did partner sprints to the next, on YHC’s count – ending with jail breaks into the last 2. The speed on these Indian Runs were no joke… Nice work men!

Stop 1: 20 Hand Release Merkin, 20 Smurf Jacks

Stop 2: 20 HRM, 20 SJ, 50 Low Slow Flutter (2 count)

Stop 3: 20 HRM, 20 SJ, 20 LSF, 50 Mountain Climbers

Stop 4: 20 HRM, 20 SJ, 20 LSF, 20 MC, 50 second Plank Hold (Emeril calls out to YHC about it being a plank and not downward dog…. Good form!)

Next 4 stops, remove the first exercise and shift down with 50 second planks at each stop. (Pablo to Emeril about downward dog…. “I’m stretching”)

Looking at the time as we inched nearing just the 50 second plank hold left, YHC decided to add 50 WWII’s with the 50 second plank as we rounded back for Mary.

Mary:  Popcorn Mary with 20 count exercises – round the horn for 8 in total ending with Pickle Pounders and Have a nice day.

Announcements: We decided to skip the social calendar for 2020 with YHC at the helm again… 10/12 save the date for South Wake BBQ at Harris Lake. Sign up for Iron PAX Challenge – LED stepping up to run the weekly Q. See Slack.
T-Claps (Recognition): EC: Pablo, Lucky, UTI, Pikachu (I think I saw he got +8 this am starting at 4:30, Solid brother…)
Prayer: Noah’s Ark, Unspoken. YHC took us out.

Your social schedule for the next year…

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , ,

FNGs: Nope!
Warm Up: SSH x25 (mumble chatter about a running workout…), Imperial Walker x15,  Hillbilly x10, Stretching, Daisy Picker (slow) x10. on to the thang..
The Workout: HIM all over Holly Springs this am and some comments about Deer, I mean PAX, on the roads. Great work to the numerous miles out there this am for EC….Too many to mention. The U-Turn was in full effect!
Mary: Not this time
Announcements: Well this was interesting… What started as a notification about 2ndF bbq on 10/12 at Harris Lake turned into a South Wake who’s who of events basically through holding time for next July 4th’s CSAUP….Check slack as my fingers couldn’t catch up past JOCO Convergence next weekend and Christmas.
T-Claps (Recognition): Good seeing you out there again Skidmark! Looking forward to your full return! Also, so many 6 pick-ups today. Really great job men!
Prayer: All PAX recovering from injuries, please try and make sure you reach out to those who aren’t posting and on IR. Keep your shield lock strong!

Round Robin

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FNGs: Nope

Guest drivers (Snap, ShamWow and Quiver) borrowed the TBD car the last few weeks and returned it each time in better shape than when it left.  Felt good to have the keys back again this week and glad to have a PAX of 7 along for the ride.

YHC pulled into the Womble lot at 0522 to find UTI and Yogurt limbering up and looking serious.  Did some quick re-figuring and added reps to my internal playbook before coralling the rest of the troops for a mosey over to the Ivan lot.  Cool breeze suggested we might have a nice morning queued up; no dice.  Sweat pool commenced by the end of warm up and UTI was in full swim mode by the end.

Warm Up: Mosey to Ivan lot for smurf jacks, daisy pickers, Nancy Kerrigans (good twist on Fazio arm circles, look it up), flappy birds, seal claps.  Mosey (with reverse, carioca, and ray-gu-LAR) the long way around to the playground for Thang 1.

The Workout:
Thang 1: Round Robin.
Round 1: One PAX does 10 pull-ups and assigns an exercise for the remaining PAX to do while pull-ups are happening.  Rotate through all PAX.
Round 2: ditto, but 15 merkins instead of 10 pull-ups
Round 3: ditto, with 20 squats
During these rounds PAX did every exercise you’ve heard of, plus some you haven’t (e.g., Quadruple Merkin Burpees).

Thang 2: Mosey to min-Heartbreak Hill beside Hunt Center for 7’s.  Merkins at the bottom, star jumps at the top.

Q was gassed, PAX was quiet, headed back to tennis courts for Mary

Mary: Plank-o-rama including plank jacks, mountain climbers, plank holds, pickle pounders, Homer-to-Marge (reverse plank) and others.  Wrapped up with low slow flutters and a marathon session of boat canoes courtesy of Aquaman.

Announcements: BRR coming soon; stay tuned for Theme Month at TBD in September; fill out the Q sheet.

Prayer: Daily wisdom, this morning brought to you by Confucius: When you find that your goals cannot be met, don’t adjust your goals – adjust your actions.  Variety of prayers and praises expressed.

TBD needs a driver next week, August 28 – find the Q sheet or let me know.  Aye!

HOLD IT!

/in /QIC:
PAX: , , , , , , , , , , , , , ,

FNGs: none
Warm Up: A quick run to get the blood flowing in an atypical route. Circled up for Good Mornings, Windmills, Fozio Arm Circles, Imperial walkers and then Hillbillies. All in cadence for a 10 count.

The Workout: Pax headed to the soccer field after warm up for partner suicides. 100 count exercises were performed to include Merkins, Freddie Mercury’s, Shoulder taps, and Squats.  This evolution was followed with partner wheel barrow.

Pax then headed over to the playground for 100 count dips ( 4 sets of 25).

Final evolution was partner step ups for 100 count.   Each would complete a total of 50 step ups ( 3 rounds of 20,20,10) while other partner holds Balls to the Wall then Peoples Chair then back to Balls to the Wall.

 

Mary: Pax heading back to the soccer field for alternating sides of superman with a hold at the last 15 repetition. This was followed by regular superman 15 reps followed by a hold . Pax flipped on over to do Homer to Marge 15 reps with hold on final repetition.  Then 15 more each side with one leg up with hold. Finally, low slow flutter 15 count cadence followed by hold on final count.

Announcements: Derek Davis 5k this Saturday 7am. 9-11 stair climb. Middle Creek Elementary school beautification 8/24 7:00am more details to follow.  Hope you got a good workout  and good job!

T-Claps (Recognition): EC: Mookie, Deadbolt, ShamWow, and LED

Prayer: NC State Trooper, Noahs Ark, and unspoken.

I spy an Awning!

/in /QIC:
PAX: , , , ,

EC: Fumunga (ran) Shamwow (Slept in his Jeep)

FNGs: Not one in site…or maybe Fumunga? At least a Welcome back Kotter!

Warm Up: It was dark, rainy and few straggling lightning rods in the distance but 5 PAX made the commitment and posted for YHC’s first Q at The Trot.  We decided not to plant the flag and get our star spangled banner wet this morning (I believe it’s not accustomed to get wet in the first place) We headed out of Action Park up and over the bridge to La Supermarkado.  As YHC was squat holding for the Six, he realized there was an awning over the strip mall and quickly modified his plans of visiting Lincoln Heights Elementary this morning.  We stood in the rain for SSH x51, Moroccan Night Clubs x25, Air Squats x20 and Smurf Jacks x15.
The Workout: Apple Turnovers – Bear Crawl to first trash bin, flip over and crab walk to the end of the first run. Mountain Goats x15 and then reverse Apple Turnovers back to start (Crawl Bear – Backwards crab walk) Recovery was Slow Squats x10 and then we repeated the apple turnover, cause we all know they come in two’s at McDonald’s for $1!

Next up we introduced the Doracides. Partnered up to complete a Dora (100 Merkins, 200 Squats, 300 LBC’s) but instead of the other partner running out and back, he was doing suicides with Burpee increments at the Suicide points. Ex: Run to trash can 1 Burpee, back to beginning, run out to 2nd point of reference 2 Burpees and back…you get the point. We did this out to 4 landmarks under the Supermarkado Awning.
Mary: Mary was nice this morning and didn’t ask the PAX to lay on the ground. Moroccan Night Clubs x20, Sir Fazio Arm Circles Fwd x10 Rev x10, Seal Claps x10 all completed in squat position.
Announcements: DD and Dad’s Camp this weekend. 9/11 Stair Climb
T-Claps (Recognition): Fumunga for running EC and Shamwow for showing up for EC
Prayer: Noah’s Ark wife Michelle and the entire family as they travel to Mayo Clinic and look for answers.  Struggling Marriages and for the Men facing challenges to have the courage to reach out and ask for help before it’s to late.