Posts

No show and a late show

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

FNGs: N/A

EC: Emeril, Dawgpound, Buford, Deadbolt, Nemo, Redenbacher

No Show: M4L

Tardy: Dumbo

Warm Up:  Foot rolls, Hip Thrusts, Arm back with circles, Fozzy Arm Circles

The Workout: Based on some HC’s I received I figured we’d have a good group of PAX show up so planned a workout that would break us up into 4 groups at 4 different corners surrounding the plaza/parking garage.  Prior to running EC I put 2 exercises written in chalk at each corner.  1 exercise focused on upper body and 1 focused on core.  Legs were feeling the affects of a lot of running this week and had plans to run longer Saturday so felt giving the legs a break was in order.   No @M4L at the workout. Apparently he’s the only person in Southwake that turns his phone off at night and has no other way to wake himself up.   As usual Dumbo rolled in right as the workout as about to start so threw in 5 burpees as a penalty for his tardiness.

Corner 1:  KB Swings.  Halos
Corner 2: Bridge Press. Midget Cookie Pouch
Corner 3:  Rows. Midget Side Bends
Corner 4: Figure 8.  Pass Through

When walking from Corner 1 to 2 and Corner 3 to 4 John Cusack with you KB.
When walking from Corner 2 to 3 bicep curls
When walking from Corner 3 to 4 tricep extensions.

First time around do exercise 1 and then move to the next Corner. Repeat until all 4 corners are done.
Second time around do exercise 2 and then move to the next Corner. Repeat until all 4 corners are done.
Third time around do both exercise 1 and 2 and then move to the next Corner. Repeat until all 4 corners are done.

Once done we headed back for extended Mary with stretching.

Mary: LBC’s, Box Cutters, Freddy Mercury,  Merkins, Calf stretches, Runners pose, shoulder stretches, Pigeon pose.

Announcements: Deadbolt running a 1/2 at ATT tomorrow. See slack for info.

T-Claps (Recognition): Skidmark for pushing DB to do the 1/2

Prayer: Deadbolts co-worker (John), Pikachu’s boss and his bosses wife, Dawgpounds sister

It’s Just Another BOMB-Track!

/in , /QIC:
PAX: , ,

This is the way we lead. We know people are counting on us…so the HIM shows up! He shows up for himself, his family, his fitness, his mind, and for his F3 brothers!

Word was today could be last official post for awhile with COVID lockdown…so no way was YHC missing this. Truth is…YHC is pretty banged up.  Got a hamstring and knee injury that was making all this much more difficult. Have absolutely no spring in the step, it’ll be time to rest up soon…but not today! Thanks to the pax for waiting for my 6 a few times as we travelled to many places in the jungle looking for Tiger Blood!

FNG’s: None
Warm Up: Warm up was really done along a mosey path that integrated into the workout. We did a 15 for 15. 15 light poles on our mosey path – 15 exercises at each. Exercises were: SSH, Imperial Walkers, Seal Claps, Good Mornings, Merkins, Frankenstein’s, Prisoner Squats, Monkey Humpers, Staggered grip merkins L hand, Overhead Claps, Burpees, Hillbillies, Staggered Grip Merkins R hand, Nipplers, and Fence Dips.
The Workout: Down the stairs for just another BOMBS Track! Like the great Rage Against the Machine track…this series brought grunts and words of displeasure from the pax. Pax split up and run opposite directions. When pax met up again…BOOM! An exercise was called. Each lap had an exercise as follows: 15 burpees, 25 Overhead Air Presses, 35 Merkins, 45 BB Sit-Ups, 55 Squats.

Headed back up through the jungle to the parking lot. Each pax was instructed to line up with 8 parking stripes in front of us heading up hill. Bear Crawl to 1st stripe, perform a Diamond Merkin, lunge walk back. Bear Crawl to 2nd stripe…2 Diamond Merkins…so on and so forth. Pax did a few series of H2M and Freddie Mercury’s while YHC was about a lap being and going low and slow on the knee.

To the Wall Tigers! Pax did a 15 count each of BTTW, repeato but with a 10 count, then again with a 5 count. Let it be known…Breach counts  slower than Snap and I. Also worth noting, Snap runs faster on a track than Breach and I… or maybe faster than any pax I’ve seen!

Finished with 20 count People’s Chair from each pax. Mosey back to the flag for Mary.
Mary: only time for 15 count Pickle Pounders IC.
Announcements: Follow Slack closely today for continued instrux. Breach shared that this is a great time to reach out to other pax and family members to check on them and encouragement.
T-Claps (Recognition): These two pax for keeping me honest and motivated to get out here and Q despite the pain.  Way to work hard!
Prayer: Our Nation, health and safety. Acceleration despite limitation. YHC took us out. Honor to lead. Time to heal up… glad I have weights, kettlebell, and heavy bag at home…leg needs a rest.

SPELLING PAX NAMES in the RAIN

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

FNGs:  None

EC:  Dawgpound, Buford, Pikachu, Emeril

Warm Up:  Planted flag early fearing I was going to be late for my virgin Paradise City Q.  Saw two vehicles with F3 stickers and new I was in the right place.  Planted shovel flag and donned another shirt.  It was 44 degrees and moisture was in the air.  I had a bathing suit on in lieu of shorts.  I thought for sure we would be getting wet (puddles, ground, or rain).  Lots of chatter as the clock struck 530 am.  I had asked Doc how far PAX normally ran knowing this was a high-intensity AO with a lot of running.  I had visions of doing an entire lap around Ting for part of my warm-up.  Doc gave me an estimate on the distance and I opted to run around the front parking lot area before executing some exercises in front of the flag.  More mumble chatter and a history lesson around Don Quixote.  10 count Exercises included good am, Daisy Pickers, Don Quixote/Windmills, Seal Claps, O/H claps, Sir Fazio arm circles, Hillbillies and Imperial walkers. Finished up with 25 SSH.  Asked the PAX to hold Al Gore while I retrieved my “Spelling Lesson Plan” for the workout.  See picture below:

 

The Workout:  As we gathered up at the bottom of the ramp, PAX members noticed “my files” under my arm.  I handed each PAX the workout (printed sheet with the entire alphabet with a correlating exercise and exercise # of reps in a plastic sheet protector) and gave them the following direction:  SPELL out your full name and then SPELL out your F3 name.  Time permitting, begin SPELLING out “Paradise City”.  No initials like BJ were permitted.  It would be WILLIAM, etc.  The list of exercises were randomly assigned based on the first letter or a letter found in the name in the F3 exicon.  For example:  A = 10 Australian Mtn Climbers, B = 10 Burpees, C = 15 Carolina Dry Docks, etc.  Conspiracy theories immediately were thrown out, accusations were made, when certain letters of the Q’s name had no burpees.  Here are examples of what the PAX ending up spelling:

CRAIG JOSEPH NELSON DAUBER

MATHEW JOSEPH TAGUE EMERIL

DAVID DEREK ADAY DOC PARADISE C

CHRISTOPER LEE ADKINS  PIKACHU

DAVID MORTON KEY DEADBOLT

MICHAEL HOLLAND EDWARDS BUFORD

RYAN BAILEY HOOPER DAWGPOUND

DANIEL ATKIN SNAP (still waiting on his middle name via Slack message)

So, in order to get our miles in for this HIGH-INTENSITY workout, one exercise was executed at the bottom of the ramp.  PAX ran to the top and then executed next exercise.  Some modifications were allowed.  Performing an exercise earlier because a wall was at the top vs at the bottom.  Once exercise was completed at the top, PAX ran back to the bottom.  New letter, new exercise.  Rinse and Repeat until names were spelled out completely or we ran out of time.

Everything was going well UNTIL the skies opened and COLD RAIN came down.  That sucked.  With 6:08 on my watch, PAX gathered under the cover of the building at the top of the ramp and got ready for Mary.

When all was done, I thought I heard 3 miles from a PAX that were covered during this AO.

 

Mary:  Without stopping, PAX knocked out the following 10 cc exercises:  H2M, H2M Left leg up, H2M Right leg up, Pickle pounders, Freddie Mercury, Hello Dollies, Box cutters, 6 inches, Heel taps, and Have a Nice Day.

Dawgpound wanted Buford to remove the metal post barrier and drive up the ramp to pick him up.  Not happening today.  PAX all took off running to their vehicles.

(I told my daughter about the workout today.  And she was spot on.  She told me although the weather had been awful, I had experienced something I would not forget and I had done it with some F3 guys.  Lot of wisdom from an 18 year old.)

Announcements:  See Slack and FB.  Be mindful of new rules in play re: playground equipment.

T-Claps (Recognition):  PAX who got out in the RAIN today.

Prayer:  Pikachu’s boss/boss’s wife – both ill and admitted to the Hospital, possible COVID-19 Dx; Deadbolt’s friend, John F., recently placed in hospice with cancer spreading through his body.  All family members.  Leaders.  YHC took us out.

 

An honor to lead! – Dauber

 

If you plan on going to Purple Cobra tomorrow, you may see this workout again.

Cletus – Who’s Got the Q?

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

Doc: “If I’d known that you were the Q, I would have skipped and saved this tight leg from your sprints.” Me: “I’m not Q’ing today.” But, after no Q showed, …looks like it I AM Q’ing! This was a great opportunity to Q on the fly. Benefits: Didn’t lose any sleep the night before while planning the perfect Q

Warm-up: Mosey to upper end of Ivan lot. SSH 25x, GMs 10x, Arm circles 10F/10B, Merkins 15x.

Thang 1: Mosey to amphitheater

Round 1: Dips 20x; BTW each Pax count 15

Round 2: Step ups 15x; People’s Chair each Pax count 15

Round 3: Jump ups 15x; BTW each Pax count 10

 

Thang 2: Mosey to playground & monkey bars

Two rounds: Pax popcorn ab/core exercises while one pax completes 5-10 pull-ups

 

Thang 3: Mosey back to Ivan lot for some railroads. Starting at top, each Pax occupies a parking stripe.

Round 1: Starting at top, Pax 1 jumps over planking Pax to first open stripe. Continue Indian run/Railroad style to end of parking lot. Mosey back.

Round 2: Same with 5x Derkins on curb and plank hold

Round 3: Same with 5x WWIIs and Low slow flutter

 

Thang 4: Run to end of parking lot, step ups on curb 10x in cadence, run back

Run to end of parking lot, 5 burpees, run back

 

Mary: Mosey to tennis courts

Popcorn ab work at least two rounds, maybe three

T-Claps (Recognition): HaxMat’s third F3 workout

Prayer requests: The Natural’s brother – hip surgery. Our world – stop spread of Coronavirus

Announcements: Census 2020 is here. Town of Holly Springs and all communities rely on Federal funding for hospitals, libraries, schools, roads, fire stations, and emergency  services. When applying for such funding, an important criteria is, How many folks does would the project serve? Thus, it is very important to have an accurate head count of the community. So, please complete your Census 2020 as soon as you receive your code in the mail.

Coronavirus is here too. Two staff in Doc’s NCSU Dept. of Applied Ecology are on a team of modelers on a nationwide team that is predicting (modeling) the spread of the virus. Numbers are astounding if the current pace continues. Each one of us must do our part to slow the spread and “flatten the curve.” Among other things, practice social distancing!

Paradise City Anniversary Q YHC

/in /QIC:
PAX: , , , , , , , , , , , , ,
EC: ShamWow!

Pikachu, Skidmark, and Cupid were flyby’s that stopped back in for COT.  It was an honor to lead these HIM’s on my 1yr anniversary.  YHC thought it was only appropriate to repeat the 1st workout that I was EH’ed into by Aquaman.  Why you would take someone to PC for their 1st AO, I may never know? 1yr later and the 187 tribute beat down wasn’t much easier.

Warm Up:  SSH IC x 20, Fazio Arm Circles IC x 12 FWD and 12 BWD, 10 Burpees OYO

The Workout:

Parking Lot –

Jog  to bottom of Ting Climb

Clock Merkins – 12, 9, 6, 3, 12 (because I don’t know what a Merkin Shuffle is)

Partner-up

Partner 1 runs up Ting Climb and does 5 star jumps while Partner 2 Bear Crawls. After Partner 1 finishes Star Jumps, run and trade with Partner 2 who runs up Ting Climb and does 5 star jumps. Repeat until both Partners are at the top.

Jog back to bottom of Ting Climb

Partner 1 runs up Ting Climb and does 10 monkey humpers while Partner 2 does Backwards Crab walk. After Partner 1 finishes monkey humpers, run and trade with Partner 2 who runs up Ting Climb and does 10 monkey humpers. Repeat until both Partners are at the top.

At tennis courts –  11’s with Merkins and Mountain climbers

A circle around PC and back up the ramp – partnered up:

partner 1 runs to end of parking lot and partner 2 does peoples chair

partner 1 runs to end of parking lot and partner 2 does BTTW

Mary:  Plank-o-rama: Pickle Pounders, Box Cutters, Merkins, Low Slow Flutters and WWI’s

Announcements:

2020 Census – fill it out as it will make your biggest asset grow, heed the advice of the professionals during this time and look to help others

Prayers:

Florence’s father in law, Cupid’s grandfather, all leaders during this time

T Claps:  ShamWow! for a solo EC

Yes Ivan Happened Last Friday

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

EC: Pikachu, Dawgpound, Flanigan, Particle Board, Does Skidmark count? He ran EC but did not stay for the workout.
FNGs:  Nope
Warm Up:

Did a quick lap to allow Emeril to get out of his car.  No penalty burpees since we had a good amount of Turkish getups on our schedule.

Circled up for the following:

Side Straddle Hops
Good Mornings
Tootsie Rolls
Back Rotation

The Workout:

3 Rounds:
5 Turkish Getup Flow: https://www.instagram.com/p/B9hqhxWFrai/?igshid=1ovjxbpgt5qf9
10 Lawn Mowers Each Arm
20 Boobity to boobity
10 Straight Leg Deadlifts

3 Rounds of Rotation: https://www.instagram.com/p/B89xUZWF4Yo/?igshid=1ch0gwrnjew80
Pick up and set down
Keep it low and Rotate
Keep it high and Rotate

6 Sets of Arm Blast: 1 minute on 20 seconds recover. Do as many rounds in the minute set.
2 Pushups on the bell
2 Curls
2 Halos

2 Rounds Midget Flow:
10 Midget Love handles Each side
15 Midget Cookie pouches
5 Midget Standups Each Arm

Mary:

Some stretching was done

Announcements:

Check Slack

T-Claps (Recognition):

Dauber’s daughter for becoming a Baylor Bear

Prayer:

Prayers for our leaders.

Fast moving PVC

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

Last session of speed racer before taper week and the Wilmington race. Guys have put in a ton of work past couple of months. We had 10 total PAX at today’s AO. A couple of newbies to SR as we all gasped for breath a lot today. The fence was jumped at some point during the workout by you know who to fertilize the trees. YHC explained the workout, passed out some PVC batons and we started. Here is the low down.

FNGs: Do Not Exist at Speed Racer but we did have a HC fartsack.

Warm Up: Skip jumps, high knees, butt kickers, hip openers

The Workout:
Relay Tag
400M WU
60 sec recovery
20 min partner relay
-both partners run the whole time. P1 runs race pace 30-60 secs faster w/baton on inside lane while P2 runs race pace 30-60 secs slower in outside lane. Once P1 catches and hands off baton, swap speeds. Should get in around 2.5 miles. Ended up being about 1000M fast runs trying to hand off the baton which was rather tough.
60 sec recovery
Partners run together
-1 mile (100M strides on the sides X8) cruise the turns. Thanks to Mr. Terrific we had 4 lights set up on the track to help us know where the straights started and ended.
400M CD

Mary: In the woods

Announcements: Mule, Wilmington race, Golf Tournament we are hosting

T-Claps (Recognition): All those in attendance today and in for past sessions

Prayer: Mr. Terrific’s dad and finding clarity for himself, Tennessee Families, COVID Virus

Awesome job today guys! Lots of speed out there on the track as well as sweat.

BS Out!

They Don’t Have This on the Elliptical

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

FNGs: Welcome HazMat, transportation manager for an industrial gas company.

On Sunday, Banana Seat noted the opportunities on the Q sheet so I jumped on it. Been almost 2 weeks since I Q’d and my fellow Masters had been killing the Q’s. My turn! I grabbed TBD with, “This will be a high-tempo workout, so you might want to rest up.” Later that day, I saw FNG HazMat and asked him which day he wanted to debut F3. His response, “Wednesday.” No I did not kill him.

Warm-up

Mosey around Hunt Center. Circle up at back corner, strategically near the top of the hill.

SSH 25x, GMs, 15x, Fozio arm circles 15x, Seal claps 15x, Overhead claps 15x.

Thang 1: Hill repeats 11s with WWIIs at bottom, Derkins at the top.

A couple of surprises along the way. Out of nowhere, POTS sprints and races Snap up the hill. Amazing! That’s what posting 5 days a week will do. Also, surprising, I got the count (mostly) right. Da Business would have been impressed!

FNG HazMat, who has been working out at Planet Fitness, notes, “they don’t have this on the elliptical.” Later, Mookie concurs that no equipment at Planet fitness can simulate hill repeats w/11’s and chasing Snap around the parking lot (or up the hill).

Thang 2: Modified Sevens at Ivan Parking Lot

Because we were well over halfway in the workout, I reduced this to two corners. PAX completed reps in multiples of seven on two corners: 7 burpees OYO; 14 low slow flutter in cadence; 21 merkins, 28 squats. Just as we got started on burpees, in roll the R4TJ crowd. Several joined us for 7 burpees (Lipstick, Banana Seat, others?, can’t remember).

Mary: Mosey back to tennis courts.

American Hammers 15x (POTS wanted 30 like he led at Purple Cobra), windshield wipers 15x, pickle pounders 15x.

Announcements: F3 Raleigh Mule Saturday

Prayer Requests: Forceps and family, protect everyone from the virus.

T-Claps: HazMat for posting and being ready to return

Java took us out with a nice prayer.

4 sit on the thrown but only one takes the crown

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

EC: Dawgpound, Dumbo*, Emeril, Lipstick*, Pablo*, Skidmark, UTI

* Lipstick never made it out of the parking lot but instead headed to try his seat on the throne. Pablo made it about 200 yards before he left for his turn to sit on the throne. YHC made it all the way across the street and to the top of the hill before turning back to take his seat on the throne. Lipstick did complete a full EC route and due to his shortened time, he took the EC route crown from 187. I did hear some mumble chatter during 2nd F at Panera Bread that this could be what we need to get 187 out of Planet Fitness and back into the gloom. Only time will tell.

All in – 4 traditional ECs, 1 crown inspired by a seat on the throne, 1 abbreviated EC and 1 PAX never made it out of the chitter! You know it’s going to be an epic day at this point! I’m unaware of there ever being a morning with this much activity in the trailer. Maybe this is why the grass is so green at Paradise City.

FNGs: Not today!

Warm Up: GM x 10, SSH x 30

The Workout: Indian run to the corner for squats and Fazzio Arm circles. PAX were not happy with the time on the corner and the mumble chatter started. Better start moving cause I’ve had a ROUGH weekend and don’t need this in my life!

Indian run resumes all the way to the cul de sac past the green way. PAX are instructed we will run the hill doing 10 star jumps on the slick bridge at the bottom and 10 Carolina dry docks at the top. Everyone got at least 6 trips up and down. Indian run back to the parking lot at Ting with a stop at the light again for the dookie squat hold (in honor of our EC triumph and because its fun to do dumb stuff at intersections).

Upon arrival back at Ting we made a trip up the ramp and around the Ting loop with a stop at the guardrail for 30 dips.

Mary: Dawgpound led us in some Yoga while Slide Rule attempted to hold his chit together (literally). After COT Slide Rule made the days fourth trip to the throne before joining us at Panera for coffee.

Announcements: Check the interwebs.

T-Claps (Recognition): All the PAX who swallowed the DRP and posted today.

Prayer: Those with struggles.

YHC took us out. It was an honor to lead you guys and I’ll try to do better next time!

Poker at the Fire House

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

YHC pre-blasted with the promise of picking things up and putting them down. The implication was that was simply kettle bells – the fire hose waiting to greet pax as they pulled in proved that was not necessarily the case.

EC: Full House and Deadbolt for some miles, Dawgpound, Flanigan, and YHC for some yoga.

Pax just kept pouring into the parking deck – not sure if it’s the pleasant location or the attractiveness of the scaleable workout, but for two weeks in a row we landed at 20 pax for Ivan.

FNGs:

None today – a shame.
Warm Up:

SSH x20 IC

1x Burpee

Right leg swings x10 IC

2x Burpee

Left leg swings x10 IC

3x Burpee

Daisy pickers x10 IC

4x Burpee
The Workout:
Pax maintained the circle around the fire hose. One pax left their kettlebell and picked up the hose for a lap around the bottom of the parking deck. Another pax flipped a card out of the deck which determined what exercise we did while the pax was traveling.

For the first 12 minutes we did:
Diamond – Squat Thruster – Tragically we didn’t get to do a single one of these. The problem with randomization I suppose.
Spade – Kettlebell swing
Clubs – Curls
Heart – Merkin shuffle (Merkin with one hand on bell, slide bell, merkin, repeato)
Joker – Turkish Getup

For the second 12 minutes we did:
Diamond – Lawnmowers
Spade – Midget cookie pouch
Clubs – Triceps
Heart – Midget getup
Joker – Turkish getup

At some point in this second set a 3rd and 4th joker were drawn and the pax learned that YHC’s deck was a bit doctored…..woops, might’ve failed to mention that at the start.

For the third 12 minutes we did:
Diamond – Boobity boobity (squeeze bell and press up from one pec to the top down to the opposite, repeato)
Spade – Low slow flutter w/bell overhead
Clubs – WW1 w/bell
Heart – Single leg deadlift
Joker – Turkish Getup

During this set UTI remarked that there was a difference between Jacks and Jokers. YHC assured him that there were in fact only 6 jokers in this “deck” of cards.

Mary: Incorporated into last set

Announcements:

Run for Dee Dee – https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):

Yogurt for the triple down option this morning (Crazy Ivan, Mountain biking in Umstead, 5K in Umstead). Keep your eyes out for this one to repeat itself!

Prayer:

A note about the requests – we have some of the same requests that come up for long standing issues. Please do remember to conciously lift these up in whatever way matches with your creed – don’t just check the box at the end of CoT, make it real.

Wallaby. Forceps and his family. Lipstick’s family and his sister. YHC’s M’s back.

YHC took us out.