FNGs: none
Warm Up: GM, Fozzy Arms, SSH, windmill, Spinal rotation, Imperial Walker
The Workout: 4 rounds, 45 sec work, 15 sec rest. 8 bell exercises. Rows, tricep extension, figure 8, plank row, curls, KB swings, midget cookie, ground pounder.
Mary: popcorn
Announcements: bed build June 12
Prayer: military and first responders
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.
ECEC: Cupid, Pikachu, M4L, Yellow Card
EC: Lipstick, Flanigan, Emeril, ShamWow!, Blue Hen, Nemo, Full House, Skidmark, Pablo, YHC
Ting Ramp EC: Nemo, Pikachu, Cupid, Yogurt, GoGurt
I must admit that I was a little overwhelmed to see the number of HIM that showed up today in support of my 2yr Anniversary with F3 – and this was only EC. It was quite a light show pulling up right at 5:15 this morning with all those vests lit up, blinking away. I can report that these vest contraptions really, really work. As I pulled up just in time and had some preparation to do, I got to watch this awesome pack of PAX roll-out right on time and could see them slowly disappear over Bridgewater Short Hill (Strava Segment name BTW, I highly recommend Strava, it’s all the rage). Shovel Flag planted, Nemo out ahead of me by a few minutes. It’s going to be a great morning in the gloom!
What follows is a workout inspired by the workout Emeril put together as Q on July 24, 2017 – My first F3 Post. They say imitation is the sincerest form of flattery and Emeril deserves some credit for this workout, it’s a burner as they say. If you are a Facebook’er – Here is link to the BackBlast.
FNGs: Too scared
Warm Up:
A moment taken by YHC to thank everyone for showing up and bringing such a large number of PAX to the celebration. 27!!! Nearly got a Deadbolt sized crowd 🙂
Special thanks given the Thingamabob out of N.E. Wake, he had a 45 min drive this morning. He and I used to work together and apparently I had EH’d him in conversation and he decided to post on his own at some point. Great dude, hope you got a chance to get to say hi.
Also notable attendance by Emeril, Pikachu, BlueHen, Nemo, Patch, M4LIFE, and Yellow Card. These guys were there with me on day 1 and showed up again today. Noted regrets from Deadbolt, Roger Roger, DawgPound, and Slide Rule.
Equally present were many of my EHs from the last 2 years. Lipstick (BREATHTAKER!!!), Straight Cash, Peeping Tom, and Tetanus
WHERE IS THE HOOK!!! WHAT WAS THE WORKOUT!?!? ENOUGH ALREADY!!!
We began with 20 SSH, 10 Windmills (1st 10 count offense), YHC was still a little verklempt and had some counts that sounded like he was ending these 2 workouts a little early. There was a quick little internal monologue and pep-talk (UTI you’re blowing it!) then we went on a Mozy towards the tennis courts. Half way up the back stretch at Ting we went into a Carioca, switching half way past the tennis courts and continuing the rest of the way up the hill. We rounded the corner and Mozy’d once again for a bit. At the next tree, we met the sidewalk for Fast Feet until the next tree. Back to a Mozy as we headed down the Ting Ramp for “The Workout”. Squat Hold for the 6
The Workout:
Pulled straight from Emeril’s cookbook – Pair up into partners for B.O.M.B.S (50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats)
Partner 1 does a workout and works to complete as many as possible during the time allowed. The time allowed is driven by partner 2 who is on the run from one side of the lot to the other. Partners 1 and 2 switch out at the completion of each run and they work together to complete the B.O.M.B.S. If this were a video I would be playing this section in timelapse cause it took a while to complete. PAX picked up the 6 on these and helped the remaining groups finish out their work. This workout was tough for me as an F3 newb and it was good to see that it’s still pretty effective on some of the experienced guys too. Good feedback on this one. Everyone seemed to feel they got their money’s worth.
Short/quick Mozy to the bottom of the ramp. The rest of the time I diverged from Emeril’s recipe a bit. His recipe called for partner carries and in the last 2 years we have largely moved away from them, past the injury record they have – I know no one wants to carry YHC (I was particularly sweaty today). So, we stayed in our existing partnerships with partner 1 Bear Crawling up the ramp while partner 2 hung back and whipped up 3 Burpees. Once said burpees were adequately whipped, partner 2 sprinted to catch partner 1 and they swapped all the way up to the top of Ting Ramp. The original plan was to take these all the way to the tennis courts but time was almost up.
<Slashed out a small section of the original plan here for time.> You know how in cooking you can just leave stuff out sometimes – dash of this, dash of that, nope don’t need that (toss it over your head without looking)… Emeril knows what I’m talking about. BAM!
Audible called to form 4 lines for Indian Runs. From the looks of it, we ended up in 3ish lines of varying sized but it seemed to work well enough… Indian Runs continued around around the tennis courts and back down to the basket ball courts for Mary.
All the while – we did have Peeping Tom (or PT as he’s known in Carpex) out on a run with Straight Cash to keep him company. PT is still on the mend but they both made a point to be here on my anniversary with a modified workout. Nice job men!
Mary:
10 Have A Nice Day (2nd 10 count offense), 20 Leg Lifts, 12 Freddie Mercs, 12 Homer to Marge, Pigeon Pose both legs, Runners Pose both legs, 20 Diamond Merkins (Lipstick ending strong with Breathtaker)
One more thing from YHC – Very happy to be a part of F3 South Wake. It’s been a great 2 years and I’m happy to have stuck with it. 1st F was the hook and I’ll admit it took me almost my first year before I started to truly buy-in. So happy to have gotten more involved in the 2nd and 3rd Fs. Feeling alot of growth through F3 and very happy to continue that growth in the years to come. If you’re new and this is still just a workout, you haven’t come to understand or believe that it’s more than a workout – hang in there. It’s worth the wait.
Announcements:
T-Claps (Recognition):
Prayer:
EC: YHC did 2 miles solo before official start / Yogurt completed his Ting Sprints solo afterward
FNGs: Nope, everyone knew what they were getting into…
Warm Up: Frankensteins, Windmills, Skipping
The Workout: Some running AOs refer to themselves as “BRR Friendly” (air quotes). R4TJ likes to refer to their flavor of BRR training route as the BLUE RIDGE OUTRAGEOUS KLIMB ELEVATION DEMO. We here at R4TJ like to say that your legs will feel B.R.O.K.E.D. when you’re done – Satisfaction Guaranteed! Or your money back! So…We got B.R.O.K.E.D.!!! For the uninformed, this is done by running from Ting, down to Crossway, continued to the dead-end on Crossway, and turned around for the return to Ting.
Mary: I think she fartsacked….
Announcements: Best of luck to everyone racing the Quay and the Triangle Tri this weekend
T-Claps (Recognition): Aquaman for joining us on his first R4TJ, we hope to have him back more often.
Prayer: Maybelline’s dad is fighting prostate cancer
EC – Before: Skidmark
Warm Up: Good Mornings, Monkey Humpers, Various Stretching, .5 miles up Arbor Creek Way and .5 back to the start of the workout.
The Workout: For today’s workout we opted for speed over distance. Mumblechatter on the run included some unfortunate turns of phrase that really hug the line of appropriate adult conversation but you must of course consider the guys listed in this backblast and really it shouldn’t surprise you all that much.
Repeat 3x
Mary: We wound down the workout by throwing some of our thoughts and feelings about mental illness onto the table for discussion. YHC outlined the similarities in the workout to how we might feel in life. We all start and end together. At times someone is faster or slower, more fit or less, but we have the ability to look out for one another, support each other, and if we do it right we can always work to get “right” together.
Announcements: Check Slack for the latest summary of announcements from Pikachu.
Prayer: Pray that we might look for opportunities to pick up the six in all aspects of F3, 1st to 3rd. Outside of F3 we stay mindful of opportunities to find and support the six in anyway we can. We pray that those that may feel like they are the six or are in need of being supported and lifted up find the strength to raise their hands or reach out for help.
EC – After: Lipstick, Yogurt, YHC
Warm Up: Stretching and other fun things
The Workout: This week we introduced a new route “The Turkey” which was a nice 5 mile loop. We headed out of Ting Park and went up Main St. to Holly Springs Rd. Hooked a left on HS Rd, down to Linksland. At Linksland we hooked a left to Crossway and enjoyed some hills, on our way back to Ting. We all enjoyed the climb on the third hill on Crossway! Well I think we all did 🙂
Post Workout: Speed work with Yogurt. As advertised, M&W at Ting, suicides on the ramp. (It’s fun stuff)
Announcements: Check out all the new info on Holly Springs Town site around road & sidewalk expansions. Specifically Sportsmanship Way
Prayer: Full House’s Father- He has been in and out of hospital for 6 weeks now.
YHC hadn’t Q’d in a while and wanted to make sure fritter was extra hard this week, so he asked Dawgpound for the Crazy Ivan Q early in the week. The morning almost ended with a Midget fartsack on the Q thanks to a faulty phone, but thankfully YHC woke up without an alarm at 4:44 – plenty of time to make 5:05 EC start. Crazy Time was sadly missed but The Sir Dawgpound held down the fort on that one.
Poor notes were taken regarding EC attendance – the ones that mattered for fritter were there (YHC and Dawgpound to stay current and Aquaman and ShamWow for new entry) and they were joined by a good contingency of at least Dumbo and Pablo.
Since Crazy Ivan is known for it’s DJs, YHC decided to plan a special playlist.
Warm Up:
Pax were asked to partner up with an accountability partner of similar speed and we were off.
We started in silence (music wise at least) – SSH x15 IC. At this point the mumble chatter was pretty strong because of the silence (despite YHC’s speaker) so the playlist was fired up.
Shake It Off – T Money (Taylor Swift)
We did some more warm up – Fazio Arm Circles, Mountain Climber x10 IC, Standard Merkin x10 IC, Michael Felps (to shake it off some).
The Workout:
We then moved into the thing – one partner does a workout with the kettlebell, the other runs a lap around the parking lot. Switch when the running partner is back, and change workouts when the song changes.
Fourth Of July – Fall Out Boy
Kettlebell swings. These got old
The Man – The Killers
Here’s where we mixed it up. Partners stopped running and we did a themed workout. Plankjacks throughout the song, burpees every time the word man is said. This ended the mumble chatter (well, other than the complaining).
Blank Space – T Money
More Taylor to keep Dawgpound happy so he’ll let me Q again sometime. We did Turkish Getups to feel manly while listening to this.
Rockstar – Nickelback
Pistol Rows at Dumbo’s suggestion. These also got old.
Thunder – Imagine Dragons
Here we go again – bring in the partners, no running. Hold Plank during song, Merkin everytime Thunder is said.
Like a Boss – The Lonely Island
Short song. Curls with partners running. Fun song to introduce the pax to.
Flower (B-Sides) Bring Sally Up – Moby (Not that Moby)
Pax was getting the hang of things now. No running – squats to bring sally up/bring sally down.
I’m On A Boat – The Lonely Island
Another fun song to introduce the pax to.
In The End – Linkin Park
Single legged deadlifts.
Thunderstruck – AC/DC
Another classic, but a different workout. LBCs throughout, Turkish Getup (unweighted) everytime Thunder/Thunderstruck is said.
Mary:
Despite the protests of the pax Thunderstruck did not count as Mary. We ended with some Pickle Pounders, Heels to the Heavens, and weighted World War 2s.
Announcements:
See Slack/FB. Q School and Mason Dixon Convergence.
Prayer:
Shredder, Crab Legs, unspoken.
Always an honor and privilege men – thank you.
Did you know that Dumbo was Walt Disney’s favorite movie he made? Seems like a fitting place for YHC’s virgin Q. Thanks for the opportunity to lead you 31 Pax.
EC: Aquaman, Bulls Eye, Dahmer, Dawgpound, Maybelline, Nemo, Pikachu, ShamWow!, Warbucks
Warm Up: Quick mosey through the half pipe and back to the parking lot. PAX circled up for the following: 24 SSH IC, 12 Good Mornings IC, 10 Fozio Arm Circles IC (forwards and backwards), Michael Phelps OYO, 10 Burpees OYO
The Workout: Mosey over to the big parking lot at the high school for 4 Corners with an accountability partner. Pax did the following at each corner: 5 burpees, 10 plank jacks & 20 WWII. Round 1 we moved between corners jogging on the long side and sprinting on the ‘short’ side. For round 2 we replaced the 20 WWII with Al Gore for a 20 count.
Having finished round 2 it was time for a change of scenery so we moseyed back to the soccer fields. With your accountability partner, one PAX runs to the middle of the soccer field while the other does balls to the wall on the fence. We did two rounds of this.
Mary: PAX did 15 diamond merkins while YHC retrieved his phone for COT. We then did the following: 20 Low Slow Flutter, 20 Homer to Marge, 20 Pickle Pounder, 10 Homer to Marge, 10 Pickle Pounders and Have A Nice Day!
Announcements: Check Slack/Facebook. F3 Dad’s Camp registration opens soon.
Prayer: Moby’s father, Double D and his family.
YHC finished the morning with a few words about Lent. During this time in the church year we are striving to either remove the things that keep us from being close to God OR to take on new things that would bring us closer to God. That corresponds with this week QSource topic (The Jester) as well. We all have things that keep us from being as close to God as we could be. I challenge all of us to spend some time thinking about what they are for you and committing to work on them. YHC took us out.
Thanks again for the opportunity to lead you men. I will do better next time!
Warm Up: PAX of 5 took a detour from the standard kettle bell workout at Crazy Ivan, opting for a Wrightsville Beach friendly yoga/stretch workout. Fresh off of three yoga classes (taught by one of the PAX M), Dauber got everyone warmed up with 22 SSH (shout out to Breach), 10 Good AM, 10 Vegetation Grabbers all in Cadence.
The Workout: The workout began in the amphitheater in balmy 42 degree conditions (a heat wave mind you). Only the Q brought his yoga mat and block. But no worries, these hardcore PAX were ready to get down to business as they settled in to a peaceful zen-like atmosphere, letting go of all their burdens from their bodies as they prepared for yoga. The PAX settled into the following poses/stretches: mountain pose, standing crescent, intense side stretch pose/extension, Warrior I, Warrior II, Half-standing forward bend, standing forward bend, wide legged forward bend, half feet out, seated forward bend, child’s pose, bound angle pose, equilibrium bound angle 1, wide angled seated bend, upward facing dog, downward dog, alternating three legged table , cobra pose, plank pose, merkins, one legged extended pose to elbow, PAX called out additional stretches that included a wall stretch, Achilles stretch and a groin stretch. The sounds of birds chirping and water ebbing from a nearby fountain helped the PAX reach Nirvana.
Mary: More stretches combined with LBCs and box cutters.
Announcements: WB, The Mule, AOs still happening this weekend
Prayer: PAX with injuries; Shredder surgery, Loss of a child; family relationships…discussed legacy
Thank you men for allowing me the privilege to lead you in the gloom.
Yogi in training – Dauber
Warm Up: It was a cold morning out at R4TJ and the landfill was emitting a decent level of funk. We started by moving our legs for 1 mile at jogging pace as a group (2x around the Ting loop)
The Workout: We sped up for 3 miles at race pace going out and back from Ting to Town Hall. Good mumblechatter this morning about our goals for the race and some thoughts/tips on having a good race. DawgPound shared a learning he had around keeping your heart rate down by bringing your arms down below your heart as much as possible during the run. Flanigan and I chatted a bit about the BRR 9 man logistics, it was great to see him out at his first R4TJ.
Mary: On return to Ting, slow back to jogging pace and turn for the 6. Once we were all back together and safely within the Ting parking lot, we stuck together for another lap around the Ting loop at that jogging pace. As determined by science, this was a good run that kept us warm and moving as we head into Wrightsville. It definitely reminded YHC how easy it is to get carried away when you have a goal pace, I ran faster than I should have… OK in a training run but it could mess me up on race day.
Announcements:
Wrightsville!
Prayer:
