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Co-Q Duel Kickoff at Downtown Train

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F3 Southwake Co-Q Duel got started in a big way at DT. Record attendance for this site that averages 3-5 #HIM as we had 36 strong post. Was excited to have our newly named Weasel Shaker, and a guy who has had a major impact on me over the past few years, Mookie as the surprise Co-Q. DT is sort of like a “poor man’s Disney”, lots of great rides available and I was looking forward to showing a couple of them off for all the new faces posting to DT for the 1st time. Mookie and I decided to do a little split Q so everyone had a chance to spend time with both of us, and we went with 2 DT classics – repeats on Cemetery Hill, and a visit the drug store. Mookie would lead the hill work and I would take drug store with a group switch in the middle. Quite the impressive scene as I headed back to the lot from EC to find guys looking for overflow parking. Was cool to see guys reconnecting and catching up a bit on life, with some great mumble chatter out there this morning. Thanks to all who posted and thanks for a solid start to the donations for Healing Transitions.

FNGs: Not today, but I noticed several of or newer guys out there this morning. and it’s great to see you all coming back and really getting to be part of F3.
Warm Up: Stayed at the flag knowing we would be opening the workout with a jog and we did some SSH, Good Mornings, Fazio Arm Circles, Mt Climbers and of course, a Nemo classic the Goofballs.
The Workout: Counted off by 2s to split the group and headed out on the jog towards Earp where 1 group veered off the tracks to head over to Cemetery Hill and the other headed up and along the back road to the drug store. Mookie took his group through hill repeats and focused on keeping together by adding sets of burpees at the bottom, merkins at the top and mixing in low slow flutters, shoulder taps and LBCs. Cemetery Hill is a DT favorite and I was glad to see Mookie pushing the PAX to put in the work on these repeats. At the drug store we worked through another DT classic set that really just involves doing a bunch of different stuff with little, if any, recovery. Without details of count/cadence it went something like this: BTTW, People’s Chair, BTTW, straight into plank, shoulder taps, plank, merkins, plank, nipplers, plank – then on the feet and hold out the arms, slow seal claps, hold out arms, overhead claps, hold out arms – then drop and bear crawl across lot, plank hold for 6 then merkins, then crab walk back. Recover, repeat. We worked in some SSH too, and 2nd set we stopped short of the bear crawls for time. After the full set at each spot, the groups met midway and swapped. Then we converged again for a fellowship jog back the flag.
Mary: Circled up and did a set of 6″ hold/low slow flutter, LBC, Homer to Marge, American Hammers. Then Mookie treated us to some clockwork merkins and closed us out with some good stretches.
Announcements: After name-o-rama we brought back a tradition I really like and we asked the 6th man in the count to tell us how he got his name and what he has appreciated about F3. Tetanus was the 6 in the circle and he explained his name and talked about how he appreciates the accountability and how he looks forward to posting. Co-Q Duel continues this and next week – head over to Nutcracker tomorrow for Moby and some surprise Co-Qs, Mulching Bass Lake going well.
T-Claps (Recognition): Guys out on EC, Boy George for posting after a tough 50k trail race this weekend, everyone who brought donations, Pikachu for a great setup for trunk coffee 2nd F
Prayer: Let’s keep Quiver’s uncle and family in our prayers as he recovers from covid, unspoken, YHC shared a message about the work we each need to put in to being good leaders. 10 count silent for unspoken and YHC took us out.

Honor to lead and to co-Q with Mookie, hope you all have a strong start to the week

Why So Quiet?

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Kung Pow has been putting up consistent numbers week to week on Fridays. We have our regulars like Sprinkler, POTS, and Wallaby, but over the past several weeks we’ve been starting to see new faces come out like Moped and Tetanus.  Haven’t seen LED or Fonzie in a few weeks. Not since the last time we hit all the cul-de-sacs that one week with burpees at each intersection. Hopefully they come back. This morning I thought I saw a ghost when Draper emerged from the shadows riding his bike to the AO from down the street on Optimist Rd. Great to have him back in the gloom. Apparently- he had gotten the word from Deadbolt last week about this AO and decided to check it out. Unfortunately, Deadbolt was on puppy duty this morning and had to miss out on all the fun we were about to have.

Nemo got some early EC and was chasing a ghost. I guess he saw YHC’s car was already parked and thought I was getting EC. Turns out YHC actually arrived early to set up the workout and do some chalk drawings up and down Danagher in preparation for this morning’s festivities.

Pre-blast only yielded 1 HC, so wasn’t sure what to expect, so planned a workout that could be done as a group or split apart if we needed to. By 5:22, we had 12 guys stretching, arriving early to see what all this talk of combo platters and express to go orders was all about. Last one to roll in was Sprinkler to make this morning’s addition of Kung Pow a bakers dozen.

5:30- hit, welcomed PAX, and we were off on the mosey to Sunrise church lot across the street. Circled up in center of the 4 segmented lots for the following warm-up

FNGs: It would be great if there were some this morning
Warm Up: SSH X20, Imperial Walkers X10, Hillibillies X10, Moroccan Night Clubs IC X10, Hold squat position- Fazio Arms 10F\10B, recover, Chinooks X10- mosey to the far corner closest to the entrance

The Workout: Split the entire lot up into 4 corner segments with 3 exercises in each segment. First started with legs

Exaggerated Squats on the Up and on YHC’s down X10, Star Jumps X10, Alternating Lunges X10, mosey to the next corner

Standard Merkins X10, Wide Grip Merkins X10, Hand Release Merkins X10, mosey to the next corner

Grab a rock from the Rock Pile- POTS apparently was very particular as to the rock he wanted to select and was found almost foot deep in the body of water while making his selection. Everyone found one they were comfortable with and performed the following

Curls X20, Tricep Extensions X20, Overhead Presses X20, Cusack to the 4th corner where PAX could see 4 bright cones approximately 15-20 yards apart. PAX would partner up, with one group having 3 PAX due to the odd number.

Partner 1- Suicides across each of the 4 cones

Partner 2- Hold Plank while YHC called for alternating plank exercises until Partner 1 returned…switch

Performed 2 Rounds- On the second round inserted alternating rock exercises- Rut Rows, Ground Pounders, Tricep Extensions

After six was in, returned rocks and formed one single Indian Run line to the entrance. At the entrance, called for PAX to carefully check for traffic and do a fellowship run back to the neighborhood and to the bottom of the tree line fairway on Wescott Ridge. At the bottom of the hill, split lines into 2 lines on each of the curb sides. With 7 trees evenly placed on each side of the street, PAX would single file bear crawl up the hill to each tree and then alternate to lunge walk, and then back to bear crawl. Squat hold at the top and when six was in, stayed in two lines and Indian run taking a left on Danagher all the way to the cul-de-sac past Pablo’s house.

By this time, YHC realized that he barely heard a peep from any of the PAX all morning. Virtually no mumblechatter. The only time YHC heard any of the PAX was when we were at the bottom of Wescott Ridge at the tree line and Nemo asked if we were doing Indian Bear Crawls and heard strong objections from both lines.

Have to admit, YHC is not the most talkative among PAX and when Q’ing I tend to get carried away in the counts and hyper focused on what comes next and how it gets done that I lose sight of the comedy that can be triggered during a workout. Maybe everyone was focused this morning as well or maybe they all just wanted to suffer in silence. Whatever it was, it was one of those mornings where it was all business.

At each of the seven sewer caps along Danagher, PAX would progressively add an exercise and a rep to the count, with dual Indian Runs in between along lower and upper Danagher

Cap 1- 1 Burpee

Cap 2- 1 Burpee, 2 Wide Grip Merkins

Cap 3- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps

Cap 4- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats

Cap 5- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers

Cap 6- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers, 6 LBC

Cap 7- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers, 6 LBC, 7 Hand Release Merkins

Fellowship down the hill to the intersection. When the 6 was in, PAX checked for cars and YHC ordered a Jail Break back to the flag in the parking lot. Circled up for Mary

Mary: Low slow flutter X10, Homer to Marge X10, Absolution X10, American Hammers X10. Also introduced a new exercise, where PAX in seated position performed a series of alternating leg circles- Left Leg X10\Right Leg X10. Got into plank position and performed alternating calf stretches, driving the left and right heals into the ground. Walked the hands up to downward dog, getting a good stretch into the hamstrings, and then did some Left foot over Right foot stretches, and 3 Good Mornings to close out.

Announcements: Co-Q duels begin next week in Holly Springs and Fuquay the week after. Check slack for all details, but we will be conducting all 3 F’s with a designated AO each morning. Clean those closets out and bring donated clothes and shoes to the workouts next week. AGS turns 2 on Sunday. Come out for some miles. YHC will be handing the keys off after 2 years as site Q to a HIM who will be taking this AO to the next level.

T-Claps (Recognition): Bondo for posting 14 times in 3 weeks. Also for all the headlocking going on in SouthWake- 5 new FNGs within the last week and a half. We are better because they are here and they showed up and keep showing up- Look at Bondo. That HIM is on fire. Goldilocks for putting in a solid week of posting and driving out this morning as well as humoring Midget in trips to Raleigh for workouts. Nemo for getting some early morning EC.

Prayer: Bondo’s friend, Jimmy, battling health issues. Sprinkler’s friend, whose daughter is battling cancer. Please keep the Woodard family in your prayers. Bondo took us out.

Always an honor to lead. Appreciate the opportunity and thank you for making this AO part of your morning today.

Those Star Jumps Gave Us a Break

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EC: YHC solo, but it was flat… that was nice.  I just ran til I ran out of lights.

FNG’s: none

YHC did s two-for in the FV this week. I was less familiar with this site, but between running EC and using parking lots… we had plenty of work to do.  Thanks to my FV pax for welcoming me (from the Springs) as I had the honor of Q at a couple of your home turf places in SouthWake.  7 pax zipped around parking lines in strong fashion this morning at the Grave!
Warm Up: Good Mornings, Sir Fazios F/R, Seal Claps, Daisy Pickers, Hillbillies, and Frankenstein’s all x10 IC.  Warm up mosey around community center stopping along the way for 13 ct. of SSH, Mountain Climbers, and Imperial Walkers.
The Workout: There are 14 parking spaces on each side of the strip that we chose in the KG parking lot. We used those several times for our workout today. Round 1: Pax typewriter crawl all parking curbs and the end island along both sides of the “zipper”. (28 parking spaces). Round 2: similar to round 1 except pax do “happy feet”/fast feet all the way around. Round 3: we did Burpee/Star Jumps alternating in each spot all the way around.  It was at this point that Finkle stated “at least we had a break with the star jumps”.  I thought most pax hated those too? Round 4: Slightly different here. Pax lunge walk and on each stripe, they stop and do a Prisoner Squat for that number of stripe (ie. Stripe 1= 1 squat, stripe 14= 14 squats etc.) The pax did start back at 1 when going to the other side of spaces as Norm mentioned the time it would eventually take to complete this otherwise. But…different idea for a different Q! YHC had I think the perhaps toughest round of all planned for round 5, but time was running low so…

We did clockwork merkins as a pax until all pax and YHC twice, called a number.
Mary: Descending ladders of exercises with 15,10, then 5 IC counts.  Exercises were: Dying Cockroach, Homer to Marge, Freddie Mercury’s, and LBC’s.
Announcements: Q shift for next two weeks, check the Slack and let the smack talk begin! Mulch is good for this week, but needed for future weeks. During Q shift weeks, we are taking donations for the residents at Healing Transitions.  Bring clothes for HS week, bring hygiene items for FV week. Let’s help these fellas out!

T-Claps (Recognition):Norm And YHC for parking our vehicles as such to save 1 parking space of pain!
Prayer: Military, first responders, our Nation. We as men to be a source of peace in chaos, and to bring unity during a very divided time. To live 3rd!  Honor to lead men.

12 Get a Dirty Dozen

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The Management here at TBD take pride in our AO. As such, when we have an FNG that is new to the state, we like to show off our AO, and so I decided to call an audible and start the workout with a tour of Womble and a dirty dozen.

FNGs: Welcome Nadia

Warm Up:

Windmill x12, Frankenstein X12, SSH X 20, Squat Stretch 10 count

The Workout:

Thing 1: Tour of Womble

Indian run with a dirty dozen (12 exercises with 12 reps per exercise)from the tennis courts and over the bridge toward the softball fields. Make a right to go counter-clockwise around the ball fields. Stop once for tempo merkins x12, squat jumps x12, WWI x12. Back to the Indian run around to the volleyball courts for another stop and burpees, side straddle squats, low slow flutter. Modified to a go at your own pace mosey and instructed the faster pace runners to pick up the six once reaching the pavilion beyond the bridge.  Once everyone reached the pavilion, it was ranger merkins x12, lunges x12, LBC x12, then back to a self-paced run around the soccer fields and a stop at the far end parking lot to finish the dirty dozen with overhead to seal claps x 12, prisoner squats x 12, windshield wipers x12. Then head to the PIT for a lighting round of Dora 123.

Thing 2:

Dora 1-2-3…..dips x100, monkey humpers x200, LBC x300 while the partner runs backwards up the hill and back down frontwards.

Mary:

Not much time for Mary….boxcutters X15

Announcements:

“Featured AO Week” starting next week. Check out Slack for more details

Derek Davis Memorial Run: This Saturday is your last chance to get a guaranteed shirt with registration.

derekdavismemorialrun5k.weebly.com

Mulching continues…check slack for opportunities

T-Claps (Recognition): Nemo hitting up the EC. Oboe, Hardy, Snap and others for picking up the six

Prayer:

Prayers answered for Omaha with some promising job opportunities

Continued prayers for Florence as he embarks on a short-term job opportunity in Wilmington, NC

A Family close to Nemo that is going through a difficult time

Those not living in the present and enjoying what is around them because they are too caught up in what is happening on their phones

 

What Is A Mahktar N’ Diayes Anyway?

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FNGs: Yes! Welcome Omaha!  Arch nemesis of his (former) Patriot’s QB often used this in cadence…hearing it makes the FNG nauseous, and that made YHC smile, so we knew it was perfect.
Warm Up: Following the welcome and disclaimer to the FNG, mosey across the street to the church parking lot. 10 each IC: Good Mornings, Sir Fazios F/B, Overhead Claps, and Hillbillies. 25 IC Side Straddle Hops.
The Workout: 18 PAX showed up after the preblast by Mookie. After much EH’ing by fellow PAX (specifically Pablo, Dumbo, Mookie, Deadbolt, and M4L), YHC was provided with the opportunity to put the EH’s to rest. With that, YHC spent an inordinate amount of time preparing for this Virgin Q (afterall, YHC was still pure and wanted it to be with the right one, time was right, he was ready, etc.). His kids and wife may or may not have seen him pacing the halls as if he were about to give his left kidney. YHC even bought a watch, which he struggled with towards the end, and was lucky, frankly, to end on time…but not really because we were across the street and still had to get back to the pool parking lot. My bad if you were late to your next engagement.

Ok, the workout: Mosey to the curb where YHC had already chalked the named exercises on the asphalt. ALARMS and BLIMPS were in play. Some PAX had never heard of them, but they were about to find out. Split into 2 teams. Special thanks to Mookie who offered to lead Team 1 while YHC led Team 2. Six exercises were spaced across the parking lot for the ALARMS and BLIMPS. PAX on Team 1 would travel to each location via Bunny Hops (Stations 1 – 3) and Lunge Walks (Stations 4 – 6). PAX on Team 2 would travel to each location via Bear Crawl (Stations 1 – 3) and Crab Walk (Stations 4 – 6). Squat or plank hold for the 6 before starting each exercise. Teams that were doing BLIMPS then did ALARMS, and vice versa. Thank you to all PAX who helped YHC get through the counting…he was winded for sure.

BLIMPS: 10 Burpees, 15 Lunges IC, 20 Imperial Walkers IC, 25 Merkins, 30 Plank Jacks IC, and 35 Squats.

ALARMS: 10 Burpees, 10 Jump Squats, 10 Mountain Climbers IC, 10 Rocky Balboas IC, 10 Mahktar N’ Diayes IC, and 10 Seal Claps Sobriety Style (YHC felt this was fitting given his recent F3 ‘departure’).

Question was asked after the fact: What is a Mahktar N’ Diayes anyway? YHC answered that it was a plank hold to chill cut and back up IC. PAX said, “Oh, we did more than that.” YHC responded, “Yes, you were doing Absolutions but there was no reason to correct you because you were doing more than required.” Well done!

Following the completion of the circuit, YHC was a little stressed because we still had 20 minutes to kill (lesson learned). YHC was not feeling that a ‘rinse and repeat’ of previous exercises would be well-received. Audibled for an Indian Run to Mookie to meet at the parking lot entrance (each Team goes opposite way). At the entrance, YHC called for a jailbreak back to the mailbox followed by a mosey to the rock pile.

At the rock pile, PAX picked up a medium sized rock. The following exercises were performed IC between 15 and 25 reps, and much thanks to the PAX that stepped in to help YHC get through this: Curls for the Girls, Tricep Extensions, Rut Rows, Bus Drivers, Midget Love Handles, Midget Cookie Pouches, American Hammers, Overhead Press, Low Slow Flutter, and Chest Press.

Mary: With 6 minutes remaining, YHC lucked out. Mary consisted of the following IC: Freddie Mercuries, LBCs, Homer to Marge, Pickle Pounders, and Have A Nice Day.
Announcements: Mulch at Bass Lake – get signed up! Continue to visit AO’s that you don’t frequent very often; and Q Swap in August.
T-Claps (Recognition): Mookie for his assistance; all other PAX for their encouragement and willingness to step up and get YHC through this VQ.
Prayer: Those in recovery due to substance, verbal, physical, or mental abuse and/or health; Bondo’s granddaughter Piper; YHC’s cousin (cancer) and M’s grandfather (hospice has been brought in); Omaha’s marketing career; First responders; and Leaders of our country that we may get through the chaos that is rampant today; Unspoken.

Dumbo took us out.

It is a privilege to lead; thank you. YHC will keep learning, striving to do better next time.

Crossing the Aisle

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Bringing people together is important.  We each have the power to unite or divide. Men, in particular, have an opportunity to bring people together. Our families, our co-workers, neighbors, and friends. Sadly, a lot of guys go it alone and don’t engage. I’ve been there.

One way men get together is through competition (usually proceeded by smack talk, then usually followed by the smack down) and cooperation. Well, we had all that and more going on today. You see, there has been a lot of smack talk between R4TJ and TBD here lately. These co-site Q’s apparently inherited a beef that goes back.  Well, YHC decided to cross the aisle, plan a small convergence of sorts, and plan a competitive Thang for us to come together, workout, and have some fun before the smack talk re-ensues.  With both site Q’s negotiating the plan and timing, we were ready to roll.  14 pax from TBD rolled up on 8 pax from R4TJ on the parking deck to get squared away. There was an additional, 5-6 R4TJ pax that had “other hills to climb”.

EC: YHC solo.
Warm Up: Told the fellas I wasn’t wearing gloves cuz I didn’t want to hear R4TJ complain about it for the limited ground work we’d do. Circle up for SSH, Good Mornings, Windmills, Squatted Seal And Overhead Claps, Moroccan Night Clubs, Annie’s, and Frankenstein’s. Mosey the .6 mile over to the parking deck. Picking up the six before crossing Main.
The Workout: Thang 1 was meant to be for my crowd only. SSH in circle, then a Guantanamo style 45 degree side shuffle down the line and a plank hold hop down the line.  Alternated position every 3 or so pax.  Just happened to finish as R4TJ arrived.  After a quick count off, rules of engagement, etc. YHC decided to partner up mixed teams of R4TJ and TBD pax. YHC planned beforehand that if we couldn’t match numbers to compete… we would cooperate and compete. 2 teams… 3 points to be won. All pax in a parking space on their six.

Thang 2: 1 pax sprints wall to wall and back to their spot. All other pax await their turn to run by doing WW1. In the end, 1 point was awarded to team that finished sprints first. 1 point for most cumulative WW1’s. 1 point for team who could calculate their WW1 total the fastest. This fella named McNugget is crazy fast and closed the distance. Halftime result- 2-1 for team 1.

Thang 3: Down below to the underworld for last man standing BTTW. Turns out, 4 minutes and 8 seconds declared a winner. Team 2 awarded the point, but crazy cheers, coaching, and valiant effort put in by all. We finished in a 2-2 tie.
Mary: Mosey back to the TBD flag. Laughs were had, encouragement happened, we got loud downtown in the early morning, men worked out. It’s really all that YHC hoped would happen this morning. F3 can be fun too. #morethanaworkout
Announcements: Mulch continues, Sign up. Mookie will be reaching out to site-Q’s with info about Q swap in the coming weeks. As per Banana Seat, try to get out in the coming weeks to AO’s you usually don’t frequent.
T-Claps (Recognition): Cupid for being agreeable to arrange this idea of mine. Goldilocks apparently made a return to the gloom?
Prayer: Unspoken, those in recovery.  We are thankful.  YHC took is out.

After All These Years

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3+ years of F3, dozens of posts at Womble including early days of Crazy Ivan as a site Q when getting 3 guys was a strong turnout, but I don’t think I have ever taken lead at Cletus. Slot was open on Q sheet and really needed some increased accountability to close a tough week out with the chance to spend 45 mins+ with a great group of #HIM each dealing with their own weights on their shoulders and each looking to put in some work together, earn some small victories and get stronger in many ways.

FNGs: Nope
Warm Up: Jog to far lot, quick set of the usual stuff
The Workout: In the “Ivan Lot” and we set up at one end. First we did a sprint to the far end (intention was to hold a “race finish” pace), then a jog back to other end and repeat for total of 3 laps. Second we burned the shoulders – arms out and hold for slow 10 count, Fazio ICx0 front, hold out for 10, Fazio ICx10 reverse, hold out for 10, Slow Seal Claps ICx10, hold out for 10, Overhead ICx10, hold for 10 and done. Third we did 10 count merkins straight up to SSH ICx25 and we repeated 2 more times. That was 1 set. We did 2 more full sets of the whole thing. Nice mix of different stuff, some solid cardio and shoulder work.
Mary: 2 quick sets LBC, Homer, 6″ hold, Low Slow Flutter, 6″ hold
Announcements: Mulch, let’s keep contributing and helping out the Town
T-Claps (Recognition): Hardy for gearing up for a Ninja Challenge this weekend, we know you will do great and we hope you enjoy the competition
Prayer: FloJo shared with us how he got his name and what F3 has meant to him. YHC talked about the weight we are all carrying on our shoulders. Don’t carry all that weight around alone, it might knock you down – YHC took us out. Let’s keep FloJo, Hardy and their family in our prayers as FloJo travels to SC for a work opportunity.

Don’t Buy The Fake News From Dem Boys Runnin For The Toilet

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Me and Fanny Pack were up late getting ready for this morning’s workout. Fanny Pack was mowing the grass while I cleaned the bathrooms in case any random speed walkers with irritable bowels needed to make a pit stop. 520am came quickly and the gloom brought out some star power including the likes of M4L and Doc among others, and the place was looking pristine. We also welcomed back Cotter Kid Cracker, and Bondo who was making his second appearance since his FNG workout on Monday.

FNGs: Nada

Warm Up:

We started with a mosey around the soccer fields (doing our best to steer clear of the tennis courts) to the far parking lot for some warm up exercises….

Daisy Pickers x10, Annies x12, Imperial Walker x15, Hillbilly x15

The Workout:

Indian run around and past the amphitheater and make a left turn over the small bridge and another left at the fork in the path around the baseball fields. Stopped at the volleyball courts for a spontaneous 5 burpees OYO. Then continued to loop around baseball fields with an Indian run until we reached the bottom of the decline in the path (behind the fence of the outfield). This made for a nice hill to incorporate into the workout.

11’s with the Hill – Side Straddle Squats at the bottom and burpees at the top…Poop eater decided to make a stinky in the middle of our burpee reps. Luckily Florence was “Johnny on the spot” with a plastic baggy…

Next was an Indian run to the parking lot for a Dora rock workout.  Performed triceps extensions, shoulder presses and curls for the girlz – x100 reps each. PAX were told instead of doing high reps, to go slow and focus on form. Partner A started the rock reps while Partner B did evolution of man (Bear crawl 25 yards, lunge walk 25 yards, sprint back to their partner) around parking lot. Then trade places until all 100 rep goals were achieved.

Mary:

Plank hold while we went around the circle and each PAX gave a 10 count for a good shoulder burn.

Low Slow Flutter x20, boxcutter x15, LBC x20, homer to marge x20, monkey humper x20, have a nice day

Announcements:

-New seasonal AO @ Womble on Wednesdays at 1745 (Vicious Cycles)

-Greatest Place On Earth (Disney) Celebrates Dumbo’s 2 yr Anny tomorrow

-Volunteers still needed as Mulching Continues on Saturdays

-Consider donating to N2N…every little bit helps…more info and how to donate on 3rd F

-TBD NOW RATED BEST WEDNESDAY AO In SOUTHWAKE per all major news outlets

T-Claps (Recognition):

Kid Cracker for Getting back out to the gloom

Prayer: Florence starting a temporary job in South Carolina, Family that M4L mentioned that is going through a difficult separation (wife Aria), military and first responders

Bit Up and Gassed Out in the Swimming Pool

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EC: Fanny Pack and Nemo

FNG’s: None

Warm Up: So there are some “cardinal rules” as I’ve found within F3 such as “If you can’t do it…don’t Q it”.  This is a great rule.  One that I’ve tried to live by in the 30 ish Q’s I’ve taken since joining F3 in October. One that I’ve been able to do well so far.  Today, YHC almost failed to push through his own Q.  Nemo even said during EC, “my legs are just not feeling it”. It was the same for me, and by the second time we took Library Hill, YHC relied on his brothers to take some IC counts and continued on… for them!

Warm-Up: SSH x 30 IC, Good Mornings, mosey, Sir Fazios And SSH x 20 IC. Head to the bottom of Library Hill.
The Workout: With BRR coming up, gotta mix the hills in.  We did 3 Library Hill repeats from the bottom with stacked exercises at the bottom and top.  Bottom: 5 burpees. Top: 5 burpees, 10 reverse lunge IC. Bottom: 5 burpees, 10 reverse lunge IC, 15 squats. Top: 5 burpees, 10 reverse lunge IC,15 Squats, 20 Shoulder Taps. Bottom: 5 burpees, 10 reverse lunge IC, 15 squats, 20 shoulder taps, 25 mountain climbers. To the top once more for about a minute long plank hold, form focused, control your breathing, etc. Mosey to the rocks, Cusack to the barber shop for some haircuts.

10 second each pax count for People’s Chair. Grab your rock and do 25 Curls and 25 Rut Rows. 10 second count each pax BTTW and do 25 Shoulder Press and 25 rock spanks IC. Do People’s Chair for 10 count each pax and then grab the rock for 25 Tricep press and curls. Finish with 10 count pax BTTW. Cusack the rocks back and head over to Mary.
Mary: 25 counts of the following: LBC, Freddie Mercury’s, Dying Cockroach, H2M, Standard Merkins, Heel Taps. Plank hold for about 90 seconds.  Have a nice day!
Announcements: Mulch… Sign up! Emeril and M4L collecting donations for Neighbor to Neighbor and Healing Transitions.
T-Claps (Recognition): Pax grabbing some cadence counts and following my exhausted butt around downtown!
Prayer: I’m celebrating 18 yrs.  with the M today!  Unspoken. YHC took us out.  Honor to lead…but I’ve got some work to do!

6 Year Anniversary Gala at Cletus

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

Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

  • Probably 1,000 posts
  • 7 half marathons completed
  • 2 Blue Ridge Relays
  • Maybe 3,000 miles of running
  • 10+ CSAUPs
  • 100+ Q-ed workouts
  • Hundreds of Clown Car rides
  • Stronger Marriage and relations with my kids
  • Major advances in my career / leadership (I accredit some of this to F3)
  • Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

  • Hand Release Burpees x 5 (OYO)
  • Good Morning x 10 (IC)
  • SSH x 20 (IC)
  • Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
  • Mountain Climbers x 20 (IC)
  • Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

  • Burpees
  • Wide Grip Merkins
  • Carolina Dry Docks
  • Diamond Merkins

Group 2 (Legs and Abs)

  • Jump Squats
  • WW1
  • Star Jumps
  • Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

  • Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
  • Eight – 80 yard dashes + 4 Hand Release Jack Webbs
  • Six – 60 yard dashes + 6 Hand Release Jack Webbs
  • Four – 40 yard dashes + 8 Hand Release Jack Webbs
  • Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

  • Low Slow Flutter
  • LBC Ladder (IC)
    • 5
    • 10
    • 15
    • 20
    • 10
    • 5
  • Have a nice day

Announcements:

  • Mulch
  • Q Swap in August

T-Claps (Recognition):

  • Gump for 5 years of F3!
  • YCH for 6 years
  • Kid Cracker for the Kotters – welcome back brother!

Prayer:

  • Unspoken
  • 1st responders
  • Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!