Murph / 2
4 Pax braving cold Monday night workout
Warm Up: Run one mile
The Workout: 50 Pull-ups, 100 Merkins, 150 squats
Mary: Run two miles
Announcements: none
Prayer: Silent
Posts
Freezing Cold. Devil Music. Kettlebells. Can’t Feel My Fingers.
FNGs: wicked cold start (29 degrees) under a beautiful crescent moon. No FNGs in sight. Planted shovel flag and broke out my Pandora and Bose speaker. We were going to rock out some kettlebell exercises to some heavy metal, or what Sprinkler called, devil-worshiping music. 16 bit loved the music btw!
Warm Up: Joined FedEx with the Mutiny PAX for warm-up that began with a nice run around the track. LED captured the moment by saying something to the effect, “This stupid Shield Lock thing. I wouldn’t be out here otherwise. You ‘Masters’ are killing me”. Nice to be back in the Quay and loved by my brethren. Still couldn’t feel my fingers. Mosey to the open parking lot for the following exercises: SSH, Sir Fozios, static stretching with arms, Mike Phelps, squat hold. From squat hold into merkins and various plank hold positions.
The Workout: 5 PAX headed to the shelter with their kettlebell. We welcomed Yogurt to his first Red October AO. YHC wanted an up-tempo workout (trying to stay warm) with lots of rinse and repeats incorporating three exercises at a time (10-25 counts).
25 KB swings, 10 elevated Plank one arm pulls from the wall, 10 rut ros (R & R)
10 Upright Rows, 10 Wonder Bras, 10 figure 8s (ic) (R & R)
10 Leg ups (alternating L/R), 10 Halos, 10 Goblet squats (R & R)
10 Lawn mower pulls while leaning against picnic table, 10 toe taps, 10 plank slap taps (R & R)
10 Shoulder thrusters, 10 O/H press from your knees (stopped that after realizing Yogurt was in shorts), 10 derkins, 10 erkins
About this time, we left our bells and headed to the wall for BTTW and People’s Chair. 15 count, alternating 10 count down the line with PAX and finished with a 30 cadence count. Back to the kettlebells.
Mary: No sight of mutiny PAX. On our Six for Nipplers, chest press, H2M, 6 inch, skull crushers, WWIIs, Heels 2 Heaven. Looked up and saw FedEx with the PAX on the tennis courts. Mosey and joined them. PAX looked spent on our arrival. FedEx tossed me the keys with 4 mins left. Not knowing what PAX had just gone through, I called out American hammers. Oops. Lots of groans. I guess they just did a bunch. We knocked out 10, added cockroaches, box cutters, have a nice day.
Announcements: Watch Slack/FB for info about Mama’s house (painting, sanding, etc.). Stay tuned for SB squares.
T-Claps (Recognition): PAX who came out.
Prayer: Warmth. Military (deployed, those going through tough times, suicide-thoughts, UNSPOKEN, PAX who have injuries or illness.
FedEx took us out.
An honor and privilege leading you men in the gloom on this frigid morning. – Dauber
Doubling Down With QIC Triple Lindy
Ground Pounder. Triple Lindy wrapped up a successful Q-Swap week with a solid beatdown at South Wake’s only Saturday bootcamp workout. Here’s his account:
Warmup:
-No fng’s and no flag planted at our 7:30 start time so 5 penalty burpees were called to start the morning. Found out there was a flag in the trunk so got it planted and quick mosey around the parking lot. This was the extent of running for the morning.
-Circle up for some south wake style good mornings, side straddle hops, calf stretch, and daisy pickers.
The Thang:
-Mosey over time playground and find a section of bench or concrete wall for Aiken Legs. This is 20 squats, 20 box jumps, 20 lunges, and 20 split jacks.
-circle up for Air-squared. I know how much SW likes clapping, so hold people’s chair with a 20 count seal clap.
-spread out around the circle around the playground. Time for Apple Turnover. Pax to bear crawl halfway around the circle. Once halfway switch to crab walk until complete the circle.
-Partner up. Partner 1 does 10 reps of No Surrender while partner 2 holds back planks. Flip flop.
-still in partners, 1 does 5 pull-ups while 2 does Mike Tysons, which is plank hold against the wall, do a horizontal squat to a merkin. 5 rounds were called.
-empty wheelbarrows were called. Not the best idea at this point of the morning. Pax only made it quarter way around the circle before the Q called an audible.
-Global warming- circle up and side shuffle around the circle with every single pax calling out a 10 count exercise. With 19 Pax in attendance, this sufficiently sucked.
Mary:
Homer to Marge, American hammers, and gas pumpers to bring us to an end.
COT:
Count off, name-o-rama, prayers spoken and unspoken
Half Dozen for 3, 5, and 6 miles @AGS..
YHC made a return as Q to AGS this morning, having been a participant in a series of strong Q’s offered over the past few weeks by Slide Rule and Pikachu. With Speed Racer Hill repeats offered 2 weeks ago and a crazy labyrinth of hills concocted by Pikachu the week prior, YHC planned a 6 and 3 mile route for PAX that offered several gradual rolling hills.
Rolled out of Wescott and realized at the light at Sunset and Holly Springs Rd. that I was trailing 187, who was on his way to Womble. I laughed at the irony of trailing behind him and what would be the whole morning during the run. Arrived to see several vehicles parked. Planted the flag and welcomed Cowboy, LED, and Sprinkler, who got headlocked by YHC at Panera yesterday after indicating he had never tried AGS.
50 degrees at go time. 6 o’clock hit and we were off to the back parking lot for the following exercise:
Warm Up: SSH X20. As we finished SSH’s, Redenbacher comes rolling in. 3 Burpees OYO for the late arrival. Hillbillies X15, Imperial Walkers X15, Good Mornings X20, mosey back to the flag, squat hold for the six. Prison Squats in cadence- on YHC’s up and down.
Squat hold while I explained this morning’s routes…
The Workout: Testing out AGS for the first time, Sprinkler committed to 3 miles with Cowboy, who decided to run with him. The 3 mile and 6 mile route led PAX down and up Stinson to Bass Lake Road past Lowe’s food on the left. At the light at Holly Springs Road, 6 mi PAX headed toward Rhamkatte Village, while the 3 mi PAX took a left onto Holly Springs Road and the long way around the baseball fields to Grigsby back to the flag. LED, 187, Redenbacher proceeded up Rhamkhatte Rd to a right on Skymont. Followed Skymont all the way down to the greenway trail that leads to the neighborhood where we run EC at Paradise City. We got halfway down Skymont before Redenbacher had to “pull a Lipstick” and journey to the Jones Park facilities a little earlier than anticipated. Continued on with 187 and LED ahead in the distance.
Big shout out to 187 and LED for picking up the six frequently this morning. YHC was fatigued and just not feeling it, but they stuck with me making several circle backs. As we exited the greenway, we did a full loop around Arctic Ridge before heading back up the way we came, but this time visiting Veterans and Jones Park back onto Holly Springs Road, before making the final push to Womble.
After everything was said and done, LED and 187 got their 6 miles in. YHC, Redenbacher, and Cowboy got 5mi, and Sprinkler pushing a bit over his 3 target. Solid work for a Sunday morning.
Mary: She bailed on us.
Announcements: 3rd F next weekend. Mama’s House- help painting a ramp, 1 car garage, and touch up some windows. Check Slack this week for updates by LED on times, etc.. YHC challenged PAX this week to seek opportunities to help our community and volunteer time\resources. Great work by the Master’s Shield Lock Team yesterday. A simple gesture no matter how big goes a long way.
T-Claps (Recognition): Sprinkler’s first visit to AGS and getting miles in both yesterday and today. LED and 187 for picking up the six. Cowboy for holding Sprinkler accountable on his run as well as squeezing out extra miles around Womble. Redenbacher for escaping the clutches of the fartsack to join us just in time.
Prayer: Fonzie battling the flu. Those who are battling illness related to the flu and pneumonia. Those with newborns, continued prayers for continued health. YHC took us out.
38 at U-Turn – Record Number?
Regular U-turners, Marathon Maniacs, Shield Lockers! Heck, I might have been nervous about Q’ing if I’d known that all you rascals were showing! But no, now closing in on 2 years of F3, I know y’all. Besides, I didn’t have time to think about it really, having stayed out past my bedtime with Baby Doll and our friends enjoying dinner and drinks. Then, in spite of waking early, an extra trip to the john meant leaving the house late. With all that, I rolled into the parking lot just before 6, only partially surprised to see 99 guys ready to go.
Warm up: I planted the flag, hit a few fists, then had to yell to get everyone’s attention. Everyone was pretty jacked up already. We didn’t have room to circle up so we moseyed around a few islands doing cariocas and some butt kickers along the way. Upon circling up, I realized we were taking up most of the parking lot!
SSH 25x, GMs 10x, Hammy and Glute stretch 10 count each side.
COT: 36 plus 2 after UTI notified me that Aquaman and Maybelline had started already.
Prayer requests: Wallaby, Troops overseas
Main Event: 5k route, 10k route. Shine a light, make good decisions, pick up the six.
You Skipped Eight!
Five PAX accepted the challenge to get stronger and better on this rainy day that was not so rainy. After listening to the rain all night, I was pleased that anybody was posting, especially after the late-night BCS championship game. Five PAX posted and guess what? No rain.
Warm-up: Short run to BB courts. SSH 30x, GMs 15x, Imperial walkers 10x, Hillbillies 10x.
Thrust squats using proper form: 1 squat, 2 thrust legs back to plank, 3 thrust legs up to squat, 4 straighten legs—that’s one. We did 10 OYO, followed by 10 Burpees OYO using newly learned form.
Challenge 1: Bat wings. OH claps 20x, Seal claps 20x, Fozio forward 20x, Fozio back 20x. Hold arms out in between, recovery at end.
Rocks Off! Multiple squats and arm exercises using rock of choice. Mosey to rock pile, choose carefully! Nemo went big! 20x tricep extensions, goblet squats, curls, tap the rock squats, bus drivers, prisoner squats, wonder bras, more squats. Return rocks.
Challenge 2: Around the Clock Merkins. Mosey back to BB court. Starting position, move, exercise! Starting at 12 o’clock, we counted down and shifted one number at a time. While planning this, I determined that once you’re done with NINE, you are more than halfway. Thus, after completing NINE, I announced that we were more than halfway. Well, I guess that threw me off because I went straight from NINE to SEVEN. Da Business didn’t mention it until after COT!
Time to Step Up! Two rounds of step ups and dips. Mosey to ledge at front of building.
Mary: Hello Dolly 10x. Dauber insisted on Mary by himself on the “dry” ground by the school’s front doors. We determined that the security video would feature him and would be shown in the teachers’ breakroom throughout the day. He changed his location after I called out Pickle Pounders 20x. Box cutters 15x. Six-inch hold 30 seconds. Have a nice day!
Challenge 3: How’s your work/F3/family life balance? Are you spending 10 hours a day at work? At least an hour at day with F3 bros? How ‘bout intentional time with your family? Especially the M. Time for a reality check?
Prayer requests: Safe travels for Sprinkler, who is traveling to Charlotte area for a few days for training. Other prayers unspoken.
Announcements: Mooooovie night (1917) at HS theatre tonight.
No Hoopla, Just a Beat Down
FNGs: None
Warm Up: Rolled into DT parking lot and planted the shovel flag. I found a handful of PAX slowly emerge from their cars into the sprinkles, temps in 60s! and fog. Some had rain jackets and hats in preparation for the wet conditions. Alerted PAX the majority of workout would be under the parking deck where the Onnit kettlebell workouts were held last quarter. Some mumble chatter about the NFL games over the weekend, the college football championship game tonight and PAX simply wanting to avoid any Hoopla this am, wanting simply, a nice beat down in the gloom. Not wanting to disappoint, we ventured off into the darkness of downtown Holly Springs. Nice easy run around the block and then had PAX center up in the parking garage. Lead PAX in the following warmup exercises: 25 SSH, 10 Good AM, 10 Daisy Pickers, 10 O/H claps. 10 Seal Claps, 10 Sir Fazios (F/B)
The Workout: PAX followed Q executing Ws sliding side to side slapping the ground at the apex all the down the lengths of the garage. At the end of the garage, PAX started at the wall in front of a parking lot stripe. PAX bear crawled the length of the stripe and completed one burpee and then back peddled to the start of the wall. Next go -increased burpees to 2. Rinse and repeat until we reached 5 burpees. Recovered on the wall with 5c People’s Chair immediately followed by 5c BTTW. Q called out a different PAX to lead the cadence count increasing the count from 5, 10, 15, 20 and 25 for both exercises. With sweat rolling off the brow, we set off doing karaoke, switching up at the halfway point, until we reached the end wall. Why not more BTTW/people’s chair? Q started with a 5 count. Had PAX execute lunges alternating L/R until they reached halfway point. Q called 10 merkins. Back peddled to the wall. 10c BTTW/PC. Alternating lunges to a shorter distance. Executed 10 wide grip merkins. Back peddled to the wall. More 10c BTTW/PC. Lunges again. 10 Diamond merkins. Back peddled to wall for 10c BTTW/PC. Karaoke to the opposite end of garage switching up at the halfway point. Feeling frisky, Q called for more BTTW 10c. Followed by 10 squats. Rinse and repeat. Mosey back to the far corner for Mary and COT.
Mary: Each PAX called a 10c core exercise 2X. Exercises included: Boat/canoe, Pickle pounders, plank hold, Freedom hammers, Supermans, Box cutters, crab slap? (forgot name Shredder), LSF, H2M, merkins, WWIIs, Freddie Mercury, and some YOGA thrown in for good measure. Pot stirrers and ospreys.
Announcements: Game tonight at M4L – Geaux Tigers! Movie night tomorrow at HS – 1917, show starts at 745PM. ATT long ass training, see Slack, FB.
T-Claps (Recognition): Fanny Pack for completing a 7 pack last week – OUTSTANDING effort; good luck making your shovel flag
Prayer: Sprinkler took us out (thank you). Unspoken prayers, prayers for out first responders, firies in Australia, military around the world keeping us free.
An honor leading you men in the gloom. No hoopla. Just a beat down. – Dauber
21 at U-turn! Be SAFE!
FNGs: My car was on auto pilot and almost turned into Target enroute to Starbucks. Second time this week I went to an old AO site. Luckily, I remembered we were meeting at Panera Bread. Got out of my car and planted a shovel flag. No FNGs, but lots of new faces at U-turn. Expected a handful of PAX to show up. Blown away by the number who PAX who came out to run in this incredible, January weather! (Temps in the 60’s – balmy). Mumble chatter from Dumbo blaming it in global warming.
Warm Up: I wanted to change the flow of things up a bit knowing that PAX were running at different distances (3-7 miles) and different paces. I grabbed my phone and started recording for name-o-rama after we sounded off. Made some announcements and prayer requests (see below) and got into the warm-up. 20 SSH, 10 open doors (L/R), 10 Don Quixotes and some static stretching L/R with the legs.
The Workout: Before starting out, I brought up partnering/running with a PAX that had a head lamp or a light vest. I emphasized safety highlighting the route and the rules of the road for the first-timers. I identified the Clydesdales running 3 miles (I knew I was going to run with them) and asked the Gazelles running 5-7 miles to ensure they had the six. Appreciate LED, Mr. Terriffic (nice toe shoes) and other PAX bringing in the six on the longer run. Shout out to Dawgpound who alerted me two PAX who took off running before circling up. I learned later that Pablo was CPR-trained and volunteered to run with Emeril who had a commitment later in the morning down range and needed to skid daddle immediately post workout. Thanks Pablo for your help keeping Emeril safe.
PAX: May I suggest checking in with the Q prior to taking off running in the future.
During the Gallop with the Clydesdales, we had a lot of mumble chatter about movies, actors, and running techniques up hills (thanks Shredder). Some of the PAX were running only three miles knowing they would be doubling down and attending GP later that morning.
Mary: None
Announcements: Accomplished prior to running; Bowl game at M4L – Go Tigers!, Movie night “1917” – 8 PAX going, five bucks this Tues in HS. Invest in a head lamp or light vest – could save your life.
T-Claps (Recognition): Martini – EC and 5/6 mile long run. (AND GP afterwards). Killed it today
Prayer: Thank you Shredder for taking us in (out) leading us in prayer.
F2 at Panera Bread with all PAX accounted for. An honor to lead, thank you Sham Wow for the opportunity. – Dauber
Mumble mumble chatter chatter
FNGs: None
11 HIMs showed up to GP and mumble chatter started before the clock started. We may have had a record attendance outside of the anniversary event of GP.
WarmUp:
10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 20 Fozzie Arm Circles, 10 Emperial Squaters, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 20 ct Pigeon Pose
The Workout
Mosey to the Rock Pile. Rotate around rocks between sets.
- 3 sets of 20’s – Curls for the girls
- 3 sets of 20’s – Overhead Overhead Tri-press
- 3 sets of 10’s – Ground Pounders
- 3 sets of 10’s – Trunk Twists
- 3 sets of 10’s – Bus Drivers
- 3 sets of 10’s – Rutrows
- 4 sets of 20 – Standard Bench Press
- 10 x 3ct – Windshield wipers
- 10 x 3ct – 6 inches
- 10 x 3ct – Low Slow Flutter
- 10 x 3ct – Box Cutters
PAX pair up:
2 sets of Rock/Crap Planks w/ Bears
1 does Rock Plank Hold while other Bearcrawls 20 yards and jog back
1 does Rock Crab Hold while other Bearcrawls for 20 yards and jogs back
Mosey to the Wall of Pain
- 55ct Wall Sits Prisoner style
- 55 ct BTW
Tunnel of Love: PAX line up single file and to make tunnel. Each PAX took turns belly crawling through the man made tunnel.
Mosey to playground for Aik’n Legs:
- 20 x 3ct Step Ups
- 20 x 3ct Prisoner Squats
- 20 x 3ct Lunges
- 10 x 3 ct Mnt Climbers
- 10 LBCs
T-Claps for everyone who doubled down this morning. Especially to Martini with 7 miles @ U-Turn prior to posting GP
Announcements: Carpex Q’s in SW next week staring Monday at Paradise. M4L hosting the Tiger’s game on Monday night. 1917 Movie night on Tuesday night – check with Dauber if you haven’t signed up.
Prayer Requests: For our military and the families of our military. Continued prayers for Noah’s wife Michelle and for ALL the M’s and our families. Prayer is powerful and changes lives.
YHC took us out.
Full House
Pax of 15 out in the gloom for a Sheepdog record. A bunch for EC. Many guests including Crab Legs and Howard in attendance. Co-Q with Shredder taking combatives. May it truly be said that a good (sweaty) time was had by all.
Warm Up:
Leg lifts, SSH, trunk twists.
2 rounds:
30s Plank hold
30 Mountain Climbers
20 Alternating Reverse Lunges
10 cadence Plank Up Downs
5 Squat Jumps
The Workout:
4 rounds, every 2 mins, split into even groups
10 imperial squat walkers
10 pullups
10 box jumps
Wing Chung punching circle while each pax in turn does an exercise, recover in between each round
10 capoeira pushups
10 break dancers, double punches
(ran out of time for round 3 with triple punches 🙂 )
Combatives:
Mechanical Advantage Control Holds, Theory and Application, parts I-III.
Mary:
Core incorporated. Good thing since we were outta time anyway.
Announcements:
Last AO of Q-Swap with Carpex tomorrow, 6:30 at Bond Park, led by Slide Rule and Skidmark(?)
T-Claps (Recognition):
Crab legs, successful carpal tunnel surgery for Dovetail’s M.
Prayer:
Crab Leg’s father-in-law Bob (new lease on life), Howard’s son (pneumonia + flu), Shredder’s coworker Danielle (cancer + other).