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Small Light Poles – there’s 13

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FNGs:

ECEC: ShamWow, Pikachu

EC: ShamWow, Pikachu, 187, Axe, Skidmark, The Natural
Warm Up:  Axe lead the warmup with running around ting after each exercise, Side straddle hop, Good Mornings, Imperials, Hill Billies, Arm Circles and Merkins
The Workout:  Partnered up – playing catch me if you can with BLIMPS.  Each pax started with 3 Burpees as they ran and caught the next pax, then that pax did the exercise.  3 Burpees, 4 Lungs, 5 Imperials, 6 Merkins, 7 Pickle Pounders and 8 Squats.  After this, we got at the bottom of Ting ramp and did Merkin Suicides.  We followed the instructions left by Skidmark, but were not certain if he meant suicides where we did latter Merkins at the large light poles or small light polls.  Pikachu liking pain and whatnot determined it must have been the little light poles, 13 total.  1 light pole 1 Merkin, 2 light pole 2 Merkins … to 13.
Mary:  Various ab exercise such as low slow flutter, LBC’s, Freddy Mercury’s, and some taps – lots of taps (shoulder taps, nipplers, back of the head and then butt taps).  You cant make this stuff up…
Announcements:  Rugged Maniac this Saturday, Memorial day at Womble, Cletus is now a 05:30am workout, Derek Davis Aug 17th.
T-Claps (Recognition): Axe leading the warmup and did a hell of a job (he is ready to be Q…)
Prayer: Skidmark –  for the calf, 187’s neighbor Tom for breathing issues Saturday night hospital visit, unspoken

Better, Stronger, Faster – $6 Million or TOAST?

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One year F3 anniversary Q apparently had an impact: “I think you toasted us all,” was the compliment coming from Banana Seat.

But, it wasn’t me really, it was all the workouts that I’ve done over the past year. Today, I simply incorporated memorable parts of those beatdowns.

EC: Intervals for Slide Rule, Warbucks, YHC
Warm Up: Mosey to amphitheater, SSH x 55 (shout out to The Natural, who Q’d the entire week of his 55th birthday); yoga moves (shout out to Slide Rule, who Q’d yoga last summer); Bat Wings (shout out to Banana Seat, who always brings excellent material).
The Workout: 15-20x Dips on the ledge, followed by 15-20x Australian Mountain Climbers (shout out to Blue Hen, who brought AMCs to my first Nut Cracker workout–in the rain). Rinse and repeat 3x dips and Australians today.

Mosey to greenway. Guantanimo until each PAX had moved to the front 3x.

Mosey to parking lot: Partnered up. Wheelbarrow to top of parking lot. Add a burpee every time you switch drivers (shout out to Moby, who brought this to Nut Cracker one day). Next, Merkin shuffle (shout out to 187, who seems to like this one). This is where some real “toasting” occurred.

Lots of “recover on the run,” which is my favorite from CHiPs and Emeril Q’ing Paradise City.

Mosey to dirt parking lot. Time for some Jack Webbs to 21. Shout out to Nemo for burning up Disney with this one hot Thursday.

Mary: Slide rule led LBCs while I got ma phone. Next, I led low slow flutter, Hello Dollys, pickle pounders, and Banana Seat led Australian Snow Angels.
Announcements: 2.0 workout Saturday Womble 9 am, check Slack, FB
T-Claps (Recognition): All those great workouts and Qs over the past year.
Prayer: Nemo’s mom’s friend, who fight with cancer is about to end, Breach doctor visit today, Banana Seat’s father in law.

10’s all out

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20 PAX came out to help me pre-celebrate 10yrs of blissful marriage and first time Q-ing Possum Trot.  Weather was right, mood was right, crowd was right; in recognition of our 10yr wedding anniversary all exercises were done in reps of 10.

Some for EC – Messi, H1N1, not sure the others, not sure about Fritter Foundation (tag yourself if you were there for it, sorry I forgot to ask)

Warm Up:

Light jog down to the baseball concession stand for Warm-up: SSH, FAC (forward/backward), Good Mornings, arm and elbow stretches, Daisy Pickers, Imperial Walkers, Hill Billies (10 ea).

The Workout:

Mosey back up to rock pile for a little more motivation, circle back up in the main lot for some 10’s:

Curls for the girls, over-head press, rut rows, merkins (10 ea); move to the right; rinse and repeat 5x.

Squats, bus drivers, elbow extensions, merkins on rock (5 for each arm) (10ea); move to the right; rinse and repeat 5x.  Thanks to all the PAX calling out cadence.

Move three rocks to the left, pick up rock, partner up.  Lunge and John Cusack back to the rock pile (the long way)

Mary:

Bear Run (new?? Indian Run but with Bear Crawl instead of running)  PAX lined up on one tennis court boundaries with enough space to for merkins, squats, diamond merkins, LBC’s, Freddy Merc’s, low slow flutters, box cutters, WWII’s, mountain climbers, Spider Man.  First PAX starts Bear Crawl while other PAX do exercises, once PAX reaches front last PAX starts and new exercise begins (due to time we sped up the bear crawl and exercises)

Announcements: Q Source at Stick Boy

Prayer:  FedEx’s neighbor’s wife, 16-Bit’s step father, Crablegs, UNCC families and students, unspoken

Eleven for 11’s

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11 PAX showed out in perfect weather conditions to get stronger. 62 degrees with low humidity. Great conditions for an early morning beatdown to include a field trip to the industrial park.

Wiggly was out due to allergies so I stepped in fresh off of a 4 day family cruise and ready to work off all the time spent sitting in front of a plate full of food from the buffet. (I did manage to get to the gym on the ship and work in a run – and did some rock climbing so not all eating and laying around. Also had a 4 year old to keep up with which sometimes feels like a workout.)

EC: Blue Hen, maybe Flanagan, maybe others? (Clearly YHC was not among them.)

FNGs: None.

Warm Up:

SSH x20 IC
Imperial Walkers x15 IC
Hillbillies x15 IC
Monkey Humpers x15 IC
Leg stretches – 10 count each leg
Arm stretches – 10 count each arm
Michael Phelps it out

The Workout:

Field trip to industrial park (Rovisys) with exercises en route…
Run
Merkins x15
Run
Derkins on the rail x15
Run
Irkins on the rail x15
Run
11’s on the hill: WW2 at the bottom/ Shoulder Tap Merkins at the top
Run back to the school…
Run
Dips on the rail – x22 (Breach)
Run
Sumo squats x 5 run 5 count – repeat 2x – Blue Hen
Run
LBC’s – x25 IC –
Run

Mary:

Pickle Pounders x22 IC (Breach)

Announcements:

Q Source to follow at Starbucks

See Slack/FB

Prayer:

The Natural – friends who recently lost a family member

Moby’s Dad is home

Shredder’s recovery

 

It’s an honor and a privilege to lead you HIM.

Don’t Drop your Rock

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FNGs:None
Warm Up: Quick Lap around the field.  Indian style of course.  SSHx15, SumoSQx15, HR Merkx15, MClimbx15, Cpickx15, MNClubx15, PSqtx15, BDogx15.  Mosey to rock pile.
The Workout: Choose medium to large rock that you will have with you the whole time.  Weight exercise on one end of the lot and then mosey to other side of lot and back for a new exercise.  The weight exercise and the mode of getting to the other end of lot will change.

Deadlift to shoulder press with rock x 20, run to end and run back.

Squat x 20, run to end and back.

Wonderbra x 20, lunge walk to end run back.

Wide leg squat x 20, run to end lunge walk back.

Curls for the girls x 20, run to end and back.

Triceps x 20, run to end and then bear crawl back while pushing the rock.

Bent over rows x 20, run to end, lunge walk back

Goblet Squats x 20, run to end and run back.

We still had time for more and so drop the rocks and head to pavilion for 3 sets of Urkins, Dips and Durkins.

3 sets of 10 each.  Mosey back to tennis court

 

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Mary: LBC’s x 10, Box Cut x 10, Fred Mer x 10, PPound x 10, Plank 10 count, WW2 x 10, D Merk x 10, B Dogs x 10
Announcements: Monday workout at RTP lead by Breach, 2.0 workout lead by Brony(soon).  Breathtaker was auctioned off.
T-Claps (Recognition):
Prayer: Moby’s dad out of hospital today(we hope), Crablegs.

Tearing down the walls

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It was a pleasure to lead guys.

Several showed up for ec including: dauber, doc, r22, Cupid, modify, pikachu, beater, aquaman, h1n1, Messi, bullseye, led

FNGs:Trojan – Eric Julien
Warm Up:20xSSH, 20x Moroccan night clubs,10 forward and reverse Fabio arm circles, 10 hillbilly’s, 10IW, 10 burpees OYO
The Workout:Walls of Jericho

7 exercise @ 7 reps with jog around courts inbetween

prisoner squats, run, diamond merkins,run, captain Thor’s, run, mountain climbers, run, wide merkins,run, Red Bull jacks, run, burpees

Burpee break down suicides on tennis court

bear crawl to 1st line 4 star jumps

bear crawl to 2nd line 8 squats

bear crawl to 3rd line 12 in/out planks

bear crawl to 4th line 16 merkins

Great job picking up the six guys!!

Mary:Several pax’s contributed to Mary doing the following

lbcs, LSF, boat canoes, burpees, American hammers, pickle pounders, box cutters, hello dolly, windshield wipers, Freddie mercuries

Announcements:see slack and FB. 16 k this weekend cheer on pax’s after ground pounder

T-Claps (Recognition):breach and the breath taker
Prayer:pray for several health issues among pax family and friends. Cancer, mental health.

Cinder Blocks & Pull Ups & Sprinting Oh My!

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EC took the form of swinging by Nutcracker and stealing all the cinder blocks for Cowboy & YHC (thanks for the help Cowboy!)  Arrival at 5:20, Banana Seat finally found us, the disclaimer was delivered, and we were off.

FNGs: Shocker!  (I’m so sorry)
Warm Up:

2 laps around the parking lot; second lap included Karaoke/ Butt Kickers / High Knees

1 Legged SSH x20, Imperial Squat Walkers, Hill Squat Billies, Merkins

Grab a block / weight, and head off
The Workout:

Man it’s a long way from the parking lot to the play ground.  Pax stopped along the way to learn the exercises-du-jour:

Goblet Squat: Keep weight vertical in front of you; forces good form with back

1 Legged Romanian Dead Lift: 1 legged (duh), keep legs straight, extend off-leg straight back behind you, bending at waist.

Finally arrive at playground.  Pax splits into 4 groups, doing 1 of exercise above + pullups.  All in reps of 12.

After completing all 4, meet up for 12 Catalina Wine Makers

Repeato

Part dos:

Mosey to front of school doing curls / triceps extensions with blocks.  Stop along the way to learn Merkins w/ Overhead Press (aka: Block-ees?  Block Burpees?  whatever)

Pair up by speed.  Pax1 runs a lap, Pax2 does AMRAP Blockees.  Switch

Repeat, only Pax1 needs to finish before Pax2 does 2 fewer Blockees than before

Repeat, only Pax1 needs to finish before Pax2 does 3 fewer Blockees (basically all out sprint)

Part tres?

A Tiger Blood Staple: 2 footed “the floor is lava except the paw prints”.  You’re welcome @BlueHen

Mary:

Reps of 12, 11, 10, 9 … of a bunch of ab exercises
Announcements:

Check Slack (and facebook, sigh).

First responder course Thursday

Breach doing an RTP workout next Monday

Carpex is doing a CSAUP that involves Trains.  Sounds fun

T-Claps (Recognition):

Great to see Bernie & Pilgrim out on the regular.  Miss working out with those guys.

Prayer:

Pilgrim’s dad & cancer issues.

 

Today is Maundy Thursday, the day Jesus was betrayed by his inner most circle.  What’s amazing to me is that, after all of it, He still welcomed them back with forgiveness and good relationship.  Maybe, this Easter season, think about those with whom you’ve lost relationship and need to restore.

The Path to Nowhere

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YHC posted a pre-blast promising some Easter fun and didn’t want to disappoint. I rolled up at 0445 in time to refuel the Trailblazer and do a little exploring. With a full tank and flag planted, YHC headed out to hide some Easter eggs and see where an oddly placed sidewalk went. After stashing the eggs, it was off for the mystery path. It appeared to run behind the parking lot, but there was only one way to find out. So YHC in an anticlimactic kind of way headed down the trail. This turned out to be a nice wide .25 mile greenway trail that ends just behind Jiffy Lube, perfect for today’s warm up. Today’s workout brought out 16 PAX, with 6 for EC. 4 for the standard EC and 2 EC commuters. Promptly at 0530 YHC found no FNGs and we were off.

EC: Chips, Dahmer, Pablo, Warbucks, Lipstick, 187

Warm Up:
Warm up jog down the path to nowhere. We stopped at the end for:
SSH x20 IC
Mtn climbers x20 IC
Sir Fazio arm circles 10 forward/10 backward

Ran back path and crossed road to doctor’s office parking lot

The Workout:
Partner up for accountability. Bunny Hop Burpees (burpee + 3 bunny hops) around parking lot with lunge walk back to pick up the 6 for those over achievers such as Lucky.

Mosey back to start.

It was at this point that YHC noted a failure as the Q. I put PAX in danger as we crossed the busy Holly Springs road. We should have (and will next time) ran up to the crosswalk and crossed safely. Instead, we had a surprise game of Frogger, that we luckily won.

PAX split into 4 groups of 4 for an egg hunt. Group 1 did indian run to end of lot and retrieved an egg filled with an exercise. PAX held plank until 1st egg was returned and exercise was called. PAX did exercise (AMRAP) while Group 2 retrieved and egg. Multiple PAX jokingly called more Bunny Hop Burpees, so I’ll take it that those were a hit.  This was repeated until all eggs were collected and all exercises were completed.  That jerk the Easter bunny left us the following exercises:
Hand release merkins
Captain Thor
Squats
Jack Webb
Pickle pounders
Plank jacks
Low slow flutter
Side straddle hop
Wide-grip merkins
Burpees
Dan Taylor
V-ups
Jump lunge
Star jump
Shoulder Taps x50 IC

Mary:
Circle up at start for:
LBCs x20 IC
Low slow flutter x20 IC
American hammer x20 IC
Have a nice day

Announcements:
See social media
Dirty Pipes interested in swim meet-up,will connect him to #tri-sprint Slack channel.

Prayer:
Injured PAX
Crablegs drug trial

YHC took us out.

Stairs & Hill work

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Warm Up:Quick lap around the field and to the courts for SSHx10, ISWx10, HBx10, Bulldogs(new)x10, CPx10, LBCx10, Merkx10
The Workout:Mosey to the Hunt Center around back where the stairs and hill are.  Each trip up the stairs included 5 Merkins at each landing then another 10 Merkins at the top.  Around and back to the bottom for a new set.  1st set was a one legged pull up.  2nd set was a Box Jump 2 steps.  3rd set was a bear crawl.  Once we were good and tired, over to the hill we went for a lovely set of 11’s.

For the 11’s we did Merkins at the bottom and Monkey Humpers at the top.  Slide Rule suggested a backward run up the hill the final time.  We had some takers on that challenge but, not many.  We finished up with another set up Box Jumps up the stairs(minus the Merkins) and mosey to court for Mary
Mary: WW2x10, BxCutx10, FredMx10, WideMerkx10, PPoundx10
Announcements: Yogurt brought out an FNG and we welcomed “Abe” to our F3 group.  Banana Seat reminded us of Testicular Cancer and that this was his charity for Breath Taker.  He suggested we check ourselves once a month. He advised that Skid Mark does his checking for him.  :-).  I believe that Yogurt won the bid on Breath Taker for next week.
T-Claps (Recognition):
Prayer: Moby’s father, Banana Seats test results, Crablegs and many unspoken.

200’s at the Trot

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Warm Up:  Beautiful morning at the Trot with pleasant high temps in the low 60’s; 19 PAX dressed in shorts and short sleeves jogged around the tennis courts circling up in the parking for the following exercises in cadence:  20 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Windmills;  Static stretches included L/R arm stretches in front, over the shoulder and hands clasped behind our back.

The Workout:  PAX partnered up.  8 groups of two, (one group of three).  The workout began with a modified Dora:  each two-man group executed the following exercises OYO:  200 merkins, 200 LBCs, 200 Squats and 200 SSH.  The single group of three PAX executed 300 reps of the same exercises.  When PAX were not executing the Dora, PAX initially ran down the driveway to the opening in the fence and back to the parking lot; PAX alternated their run the next time with an opposite run – running to the top of the hill, touching the guardrail and back to the parking lot.  PAX got in multiple runs in both directions.  LED gave us a 10 count after completion of modified Dora (Some PAX helped the 6th finish their reps – great work).  With time still left on the clock, Q called an audible and added 100 Star Jumps and 100 Frog Jumps.  PAX not jumping ran down the driveway to the snack shack and back.  Great job by Pablo running back to the shack picking up the six for a strong finish.  With legs shaking…

Mary:  PAX headed to the tennis courts and held BTTW for a 30 cadence count and circled up for the following 10-count cadence exercises:  Freddie Mercury; LSF, Box-cutters, Homer to Marge (L/R leg up).   Finished with numerous yoga stretches including, chaturanga, three legged table, plank, cobra and pigeon pose.

Announcements:  Banana Seat advocated all PAX check themselves monthly –  screening for testicular cancer.  He won the Breathtaker challenge and is raising awareness at each AO this month.  Look on Slack/social media to support this important cause that negativity impacts many men.  Great work BS.  See Slack and FB for additional announcements.  Q-Source immediately after workout- Stick Boy.

https://www.cancer.gov/types/testicular/patient/testicular-screening-pdq

T-Claps (Recognition):  With the Final Four in the review mirror, PAX learned we had two winners in their respective brackets:  The Natural chose both of his teams correctly in the Final two (hence the VA orange gear he adorned) and BS picked more games right in our local F3 pool.  Well done.

 

NO Spotlight on the 6th this week – Apologies.

Prayer:  Families, kids, spouses; Injured PAX; Crab Legs involved in a clinical trial at Johns Hopkins; UNSPOKEN, work issues/opportunities with Dauber; Breach took us out.

EC:  Particle Board, LED, Blue Hen, Brony, Dumbo, Pablo – Nice Work on the 2 mile run.

Thank you for the opportunity of leading you men in the gloom.  -Dauber