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17 AT THE NUT FOR A VQ

/in /QIC:
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EC: Norm, Slide Rule, Pigpen

FNGs: Nope

Warm Up:

Jog around the parking lot and circling up back at starting position. 5 burpees OYO just for fun.

SSH X 20

Fazio F/B X 10

Daisy Pickers X 10

GoodMornings X 10

The Workout:

PAX moseyed to playground with an explanation of 4 different stations before counting off in 4’s.

Group 1: Pullups AMRAP

Group 2: BTTW

Group 3: Merkins AMRAP

Group 4: Sprints up the hill x 4

Once PAX finishes the sprints, rotate. After completing two rounds of this PAX moseyed over to the soccer field for some 11’s.

 

Lining up on the sideline of the soccer field started with a 10 count of planks, ran to other sideline of the field and completed 1 squat, ran back to the other side completing a 9 count of planks, run back to complete 2 squats. Continue until reaching 1 count of planks and 10 squats. Halfway in to this YHC realized planks were much too easy and should have switched it up. Noted for next time!

5 burpees OYO before moseying back to starting position for Mary

Mary:

Circled up and went around with each PAX naming a different ab exercise.

Announcements:

9/11 stair climb

T-Claps (Recognition):
Prayer:

Norm heading to Fort Jackson, SC in a couple weeks, kids going back to school, unspoken

F3 is a superpower.

/in /QIC:
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So after a short sting, err stint on the IR due to a spider bite, no better way to come back to working out than to Q your first work out back. Downtown Train has been a little light in attendance so it was good to see Pax coming in from clown cars and running in from different directions.

FNGs: None

With No FNG’s we took a quick Mosey to the lower level of the parking deck for warm-ups.
Warm Up: 15 SSH, 16 Imperial Walkers, 10 Sir Fazio forward and Backward.

Warm-up complete time to start the warm-up.

The Workout:

Thang 1: A little venomous flavored Dora 123 in honor of my recent spider bite, but unfortunate lack of superpowers.                                                                                                                                                100 Peter Parkers, 200 LBC’s 300 Copperhead Squats

With that completed, we moseyed to the upper level of the parking deck

Thang 2:  Modified 11’s. with  HillBillys and Monkey Humbers with 5 merkins every time you cross the middle of the parking deck.

Still had some extra time so we did

Thang 3:  7’s  with Freddy Mercury’s and Imperial Walkers

Mary:  Pax Did Circle of Mary
Announcements:  9/11 Stair Climb, Labor Day Convergence at Sugg Farm Next Monday, Gump’s Pax Challange to Q 1 workout a Month till the end of the year
Prayer: Noah’s Ark M, all the 2.0’s starting school today

COT:
Count-a-rama:  12
Name-a-rama: 11 Meh 1 Respsect

NMS:  As always my days are always better when they start with F3. Men, if you have not Q, ‘d a workout take that challenge, I am sure if you ask someone would Co-Q your first workout and/or help you plan it.

Writing the next great American novel with a typewriter… and Burpees…

/in /QIC:
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No HCs leading up to Tiger Blood the night before, no inquiries on the plans for the workout, Lipstick went to Carpex to hang out with Peeping Tom, and Accuweather showed a real rain threat.  But for me, this was a redemption Q after sticking Warbucks to run my workout a few weeks prior.  It was doubly important because I wanted to be involved in this Qing challenge.

My worries were unfounded.  First came Axe and 187, then Warbucks – EC was a GO!  187 said “Let’s run the Derek Davis route” and we did…

EC: 187, Axe, Warbucks, UTI

FNGs: Not a one

Warm Up:

  • Squat Hold – Waiting for the EC’ers to get ready to roll
  • 5 Burpees – 187 miscalculated the time it takes to run the Derek Davis 5k route and got back to the start late.  YHC cheated and took a short-cut to get back on time…  Qing so I didnt want to stand the PAX up.
  • Mozy to the top of the bus loop and circle-up – 15x Imperial Walkers, 15x Daisy Pickers, 15x Frankensteins,  25x Side Straddle Hops
  • Mozy to the long parking lot on the side of the school for The Workout.

The Workout:

Thing 1: PAX took a line on the parking lot and stood at the end away from the concrete stoppers (aka wheel stops, parking chocks, curb stops and bumper blocks)

  • 1 Burpee – Typewriter Merkins along the line to the other end – 10 Jump Squats – Typewriter Merkins back to the start
  • 2 Burpees – Typewriter Merkins along the line to the other end – 10 Jump Squats – Typewriter Merkins back to the start
  • Continue this process until you reach 10 burpees

*An audible was called around YHCs 5th or 6th round to swap out Jump Squats for LBCs

I stole this from a workout I once posted to in Carpex – the mumblechatter was quieted there and it had a similar effect here… except for some random warranted complaints here at Tiger Blood – this was a tough one and despite the passing of time and the assumption that I’ve gotten stronger… it still SUCKS!

Thing 2: Mozy to the school wall next to the parking lot – People’s Chair Challenge TL;DR – PIKACHU WINS!!!

  • YHC was the first to bow out and setup shop in a Plank Hold on the curb facing the challenge.
  • As more PAX fell off the wall, the fallen joined YHC for a Plank-O-RAMA while we spectated.
    • Moby gave us 15x Plank Jacks
    • 187 gave us 15x Shoulder Taps

Thing 3: Mozy to the track for Partner Chase BOMBS

  • Partner 1 Started on the run, Partner 2 put down 5 Burpees – Once finished, Partner 2 runs to catch Partner 1 (Repeat this line swapping Partner 1 and 2)
  • Repeat but sub Burpees for 10 Overhead Claps
  • Repeat but sub Overhead Claps for 15 Merkins
  • Repeat but sub Merkins for 20 Big Boy Sit-ups
  • Repeat but sub Big Boy Sit-ups for 25 Squats

Mary: There had been some chatter about an abundance of shoulder work this week in South Wake.  So… Mary remedied some of that

  • Six Inch Holds
  • Box Cutters
  • Homer to Marge
  • Pickle Pounders
  • American Hammers
  • Diamond Merkins
  • Boat Canoes

Announcements:

  • Mark your calendars – Tentatively reserving Oct 12th for the F3 South Wake Picnic – More Info Soon!
  • Derek Davis 5k – Lipstick will be Qing the Warm-up @6:45 in the carpool line
  • U-Turn is still a GO
  • 3rd Cousin will be Q-ing at Ground Pounder
  • Crab Legs wrapping up his tour – SlideRule has plans, get with him for details.

T-Claps (Recognition):  All of the PAX stepping up to fill the Q sheet.  It is slim pickings for picking up a Q at the moment and next week

Prayer:

  • Carolyn in YHCs office – Recently diagnosed with Stage 4 Lung Cancer which has spread.
  • Noah’s Ark and Family – Wife Michelle is headed to Mayo for further investigation of her health issues.  PAX rallied and supported their travels.
  • Derek Davis – Friends, Family, and ongoing supporters of his legacy

Surprise Birthday Party

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It was my birthday, but I didn’t want to make a deal out of it. I kept it hush until Side Straddler Hops at that time the pax figured things out. Then Katniss notified me that we are Birthday buds.

EC:  Dawgpound, Dumbo, Cowboy, Buford, Sliderule, Pikachu, Lucky Charms, Emeril, Pablo, Deadbolt, Axe, UTI, Warbucks, Mookie

FNGs: None
Warm Up:

Did a lap around the Paradise City complex. Stopped at the corners for the following.

38 Side Straddle Hops
Good Mornings
Fazio Arm Circles
10 Slow Reverse Merkins

The Workout:

Formed 4 to 5 man Indian runs.

Lap 1:
At the basketball hop: 5 Double Merkin Burpees
The corner: 5 Double Merkin Burpees, 10 Merkins
Box Office: 5 Double Merkin Burpees, 10 Merkins, 20 Squats
Bottom of Ramp: 5 Double Merkin Burpees, 10 Merkins, 20 Squats, 30 LBCs

Lap 2:
At the basketball hop: 5 Burpees
The corner: 5 Burpees 10 Carolina Dry Docks
Box Office: 5 Burpees, 10 Carolina Dry Docks, 10 Step Ups
Bottom of Ramp: 5 Burpees, 10 Carolina Dry Docks, 20 Squats, 30 LBCs

Lap 3:
At the basketball hop: 1 Burpees
The corner: 1 Burpees 10 Carolina Dry Docks
Box Office: 1 Burpees, 10 Carolina Dry Docks, 10 Step Ups
Bottom of Ramp: 1 Burpees, 10 Carolina Dry Docks, 20 Squats, 30 LBCs

Pax then lined up against the fence and did Balls to the wall as the pax farthest from the basketball court sprinted to the end.  After all the Pax went through once it was their choice for BTTW or Squat Hold.  All Pax Sprinted three times.

Mary:

The other Birthday Boy took over for Mary.

Pickle Pounders
Low Slow Flutter
Have a Nice Day

Announcements:

See Slack

T-Claps (Recognition):

Katnis for celebrating 48 in style

Prayer:

Derek Davis and his family
Katniss Cousin Jay
Crablegs

No Running!

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EC: Warbucks, Slide Rule, Dawgpound, Buford.  Blue Hen tried real hard, but there was no one at the circle, so he was compelled to drive
FNGs: no sir

The pax were promised a low/no running workout.  YHC had an idea, and wasn’t sure it was going to work.

Warm Up: No lap, straight into side straddle hops.
The pax were asked: What is the mission of F3?  When Warbucks correctly answered, 5 burpees OYO
Next, Fazio arm circles.  The Pax were asked: What are the 5 core principles?  Dawgpound came up with them, and we did 5 burpees OYO
Then we did the Bobby Hurley, Blue Devil, Devil Burpee progression that is guaranteed to spike a heart rate, even without miles.
The Workout:

  • Idea #1: Pair isometric holds with kinetic exercise.  So, on the wall, the pax held the low position of a dip for a 7 count, then did 1*2 derkins.  6 count, 2*2 derkins, up to 1 count & 7*2 derkins.  This sucked and was a terrible idea and no one should ever do it again.
  • Squat hold in a circle while every pax recites the mission of F3 and the 5 core principles.  This took a while.  My legs hurt.
  • Idea #2: Pair slow kinetic exercise with isometric holds.  So, walk (not run) to the playground for balls to the wall while the other guys do a 10 count release pullup (go up, come down over 10 count) x3.  Rinse and repeat 3x.  This also sucked.  And we’ll definitely do it again.
  • Back to idea #1.  Thanos, I mean Dawgpound, insists all things be balanced.  So we repeated Idea #1 holding the Derkin-down position and doing 2x dips.  Still sucked, still terrible, but I guess we will do it again

Mary:
Plank hold and repeat the Mission & Core (get it, core?) principles.  So very much harder than squat hold
Circle of 5 counts.  Highlight was 3rd Cousins idea to some kind of crazy turkish get up from the kneeling position on asphalt.  Apparently Warbucks taught it to him.
Announcements:
YHC took some time at the end to focus on why we do what we do.  It’s just just for Selfish Accountability.  Getting faster (not today!) stronger, leaner are all great things.  But our mission is to lead our community as men.  Let’s consider that goal more often and think about ways we can move in that direction.
T-Claps (Recognition): Today sucked.  Props to all y’all who pushed through.  There was a lot of sweat, but no complaining (other than the only core principle everyone remembered was “Led by someone who clearly doesn’t have any training”).
Prayer:
We closed with a ball-of-man COT.  One core principle is that we end every workout with a COT.  What is so important about that that it needs to be held at the end and that it’s core to our mission?  We contemplated that and shared.  You literally had to be there, because that’s part of what it means.

Thanks for indulging me today, guys.  I’d say it was fun, but I’d be lying.  Was definitely glad I did it with y’all, though.

Got any good CDs?

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20+ Pax showed up for some miles this morning. Many ECers, so I won’t try to credit everyone. Some started with us, others ended with the group. Good work out there! Lipstick was the lucky winner of the door prize, a copy of Freed to Lead, given to YHC by Deadbolt. Lipstick agreed to read it and pass it along to another Pax soon. Definitely a good read.

FNGs: Not this time

Warm Up:
SSH x20
Butt kickers, high knees, skipping, Frankenstein kicks, lunges.
Imperial walkers x10
Hillbilly x10
Daisy pickers x10

The Workout:
Miles! 3-14+

Mary:
She was nowhere to be found.

Announcements:
BRR runs tomorrow, see Aquaman and Slack.

T-Claps (Recognition):
ShamWow for slinging CDs from his garage.
All the Pax picking up the six. Nobody was left behind!

Prayer:
Fonzie’s friend Juice killed and Winston Salem community, health issues in Bernie and Cipid’s Families.

Don’t Stop Believing

/in /QIC:
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25 PAX came out for the conclusion of You vs. You. 14 HIM started out with a run to get the juices going. UTI looked like he just got out the pool. YHC was feeling anxious to get this thing going. A quick “push yourself” speech and we were off.

EC:
Yogurt, Go-gurt, UTI, Emeril, Axe, 187, Mookie, Katniss, Messi, Fonzi, LED, H1N1, Lucky Charms, Banana Seat

Warm Up:
Jog down to amphitheater lawn
Smurf Jacks x30
Bat wings x20 IC each
Jump Squats x20
Absolutions x10 on 8 cadence count

The Workout:
Mosey over to the white fences for typewriters
Lower rung x10 then 3 slides
Middle rung x10 then 3 slides
Top rung x10 then 3 slides

Long mosey over to Grigsby side parking lot for 11’s
Pickle Pounders and Bobby Hurley’s all done together
– saw a lot of sporadic bursts of speed out of guys during this one and I liked it

Mosey over to concession stand
BTTW Shoulder taps x10 IC
Preacher’s chair with hallelujah’s x10 IC
Rinse and Repeat

Mosey over to parking lot near rock pile
Wheelbarrow merkin suicides (partner up)
– using the parking spaces for distance, wheelbarrow to the next line, 1 merkin, then reverse wheelbarrow back to start. Go to 2nd line for 2 merkins, reverse back. Continue until the 5th line for 5 merkins then reverse back. Modify with bear crawl instead of merkins. Not sure if anyone successfully did all these without rest.

YHC looked at his Garmin and knew that we would not have time for planned Mary which was “Thunderstruck”. I’m sure everyone was happy though.

Mary:
6 inch hold into hello dollys x15 IC
LSF x15 IC
Windshield Wipers x15 IC
Heels to Heaven x15 IC
American Hammers x20 IC

Announcements:
Aug. 24 @ Middle Creek Elementary voluntary work day, Christmas Party 2nd Saturday in Dec., 911 shirt order and event, Fry Daddy run charity event

T-Claps (Recognition):
Hats off to 187, Messi, H1N1, Emeril, Axe for completing the You vs. You challenge of 5 EC + 5 BS AO’s

Prayer:
Noah’s Ark and family, IR PAX, unspoken

Wow, what a week! If you really want a challenge, try doing something crazy like UvU challenge. Continue to develop fresh ideas to keep the PAX engaged. Don’t stop believing in yourself and know you can push harder in everything you do in life. Now, it’s time for a couple days of fartsacking. SYITG when I return.

BS Out!

I Run. It Hurts. And I like it.

/in /QIC:
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PAX: Snap, Cupid, Third Cousin, Slide Rule, Bernie

1st time BackBlasting, 2nd time Q’ing.  Yogurt was begging for a game of Ultimate earlier in the week, but he and the rest of the team didn’t show.  Probably too dark this time of the year anyway.  The 4 of us hit it hard at the track and stayed out of the wet grass.  We’ll be feeling it tomorrow morning…

FNGs: None

Warm Up: Side straddle hops, overhead claps, seal claps, Good Mornings, Windmills

The Workout:

Blimp: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats

PEAK 8 on the track: 30 second sprint as fast as you possibly can, recover for 90 seconds (or just puke, whatever feels better), repeat 8 times

Another blimp: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats

Announcements:  Derek Davis Memorial Run a week from Saturday, run it or volunteer for it.

Prayer: Cupid’s work

Let’s get to it… Slide Rule this one’s for you! ;)

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FNGs: Nope
Warm Up: x20 SSH, x10 Slow Frankenstein, misc Stretching – Instead of going longer, we got right to it.
The Workout: The U-Turn! once again, PAX all over town this am. Some finished with 11+ after EC, some shy of 3, most hitting the 5+ mark with the 6 pick-ups along the way. Also, I’m pretty sure that Emeril wins for the day, as I rolled up early and might have seen him seeking the golden throne ahead of the turn…maybe I’m wrong.  Lastly – I tagged Bernie, Straight Cash and Pikachu, but I’m not sure if anyone else was running with them or not. I’ll update if there was anyone with them I wasn’t aware of.
Mary: Nope.
Announcements: Dad’s Camp coming up. Check the slack channel for more info.
T-Claps (Recognition): Alpine and Oyster for repeated efforts to pick up the 6. Well done boys!
Prayer: Dahmer starting a new job on Monday. Others unmentioned, YHC took us out.

What’s the count?

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EC: Cowboy, Cupid, Katniss, GoGurt, Yogurt

FNGs: Chico (from Williamsport PA, home of Little League), brought in by Schlitz, and Falwell (Liberty University graduate), brought in by Banana Seat
Warm Up: SSH x35, arm circles 15xF/15xB, seal claps 15x, overhead claps 15x, tricep stretches, Michael Phelps, pickle pounders 15x
The Workout: I focused on some of the more difficult exercises I’ve done at Cletus. We started by moseying to the double tennis courts, then partnering up for wheelbarrows. Planned to paint the service lines, but when we got there, I realized that would be too short for this PAX. Modified and went all the way to net instead. We had PAX of 18, so if we had pairs at each corner of the two courts, that would cover 16 PAX. So, the extra pair worked in the middle. I paired with FNG Falwell and he really took off on this one! He was moving strong and fast was the wheel. Everyone rinsed and repeated until each PAX had completed four turns as the wheel. I could hear the PAX grunting with effort throughout, including YHC.

Mosey to The Pit. Time for some 11s! This is definitely not an original exercise, but I wanted to get in some running. Here, we ran from sideline to sideline, maybe 80 yards or so. Mountain climbers on near end and star jumps on the far end. Always concerned about losing count, especially on 11s, I did great until we reached 9 on the near side, when I asked Snap, “Where are we? Two?” Duh.

What’s Cletus without a little hill work? Thanks Slide Rule. This time I decided to keep the count simple. Seven Derkins at the top, seven WWIIs at the bottom. Even I could keep up with the count on this one. “If you can’t Q it, don’t do it.” I guess this applies to counting as well. Was planning to start with WWIIs, but Banana Seat had different ideas. I must have reached the limit of 30 seconds of explaining the exercise when he took off up the hill. This man likes to keep moving!

Earlier in the week, I had promised a return to classic Cletus exercises, so time for BTW! PAX found a spot on the brick wall outside the east end of the Hunt Center. Easy count of 10, followed by 10 squats with good form. Form should mimic how you would squat with a barbell on your shoulders–chin up, chest out, butt out. Breach suggested that a good way to do that is by doing prisoner squats, so we did.

Time to mosey to far parking lot, COT, name FNGs, and join Crazy Ivan for their COT and bidding on Breathtaker–new charity for month of August.

Mary: Cupid led some planks with arm raises on each side while I got my phone.

Announcements: FB, Slack
T-Claps (Recognition): Slide Rule for leading July’s Breathtaker fund-raising for Meg’s Smile. About $6,700, which enough for about two “smiles.”
Prayer: Help doctor’s diagnose Noah’s Ark’s wife’s illness. Keep him strong while supporting.