The Iverson, Beta 2
FNGs: None
The Workout:
See here: https://f3carpex.com/2019/07/31/crossover-ao-beta-2/
Posts
10 for 11’s
The temp this was much cooler and a lot more humid than the Mojave Desert where YHC has been the last couple of weeks!
There wasn’t a lot of time to get super creative and come up with an elaborate plan for the workout this morning, so YHC kept it super simple. The goal was to get through as many “11’s” as possible, using one rock exercise and one standard exercise. We almost made it through 3 full rounds. Not bad but we might have to try again sometime in the not too distant future.
YHC is honored to have the opportunity to lead you HIM this morning. Thanks for participating and giving a solid effort out there in the gloom! We help make each other stronger – and we work out too.
Also – we had a good Q Source discussion on accountability at Shooting for the Star(bucks) over some brewed beverages. Good to have Aquaman join us this week – in addition to Pikachu and Wiggly.
FNGs:
Maybe next time
Warm Up:
Mosey around the parking lot to the back parking lot and circle up…
SSH x 20 IC
Sir Fazio Arm Circles x 10 forward IC / x 10 reverse IC
Hillbillies x 10 IC
Imperial Walkers x 10 IC
Daisy Pickers x 10 IC
Good Mornings x 10 IC
The Workout:
Grab a rock and bring on the 11’s – first exercise each round using the rock, next exercise without the rock. PAX had the opportunity to choose the exercise…
Round 1: Curls for the girls / Merkins
Round 2: WW2 (with the rock) / Squats
Round 3: Ground Pounders / Frankensteins — had to cut short for time. So close!
Mary:
Box Cutters x 15 IC
American Hammers x 15 IC
Freddie Mercury x 15 IC
Heel Taps x 15 IC
Have A Nice Day
Announcements:
– See Slack and FB
T-Claps (Recognition):
– Huge thanks to all who helped with the Meg’s Smile Golf Tournament – lots of money has been raised so far and still more coming in. F3 South Wake has been asked to consider possibly sponsoring a hole at the tournament next year. Good work!
– Shout out to those who did EC and ran to Oak View from 12 Oaks.
– Also T-Claps to Aquaman, Pikachu, and Wiggly for doing Q-Source at Starbucks after the workout.
Prayer:
– Shredder’s continued recovery
– Crablegs
– Family and friends of firefighter that died in FV
– Family and friends of runner that was killed in FV
So… I borrowed this recipe from Emeril…
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.
- I showed up late this morning for EC, please correct me if I missed you…
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:
- Check with Skidmark – BRR Simulation will be in play next weekend, 3 mile runs scattered throughout the day to test your legs
- F3 Dads Camp has some open spots – See M4L
- Check the Slack and the Facebooks for more intel and other announcements.
T-Claps (Recognition):
- See above – Thanks again everyone. Great time out there this morning.
- Shredder doing good in the world on a mission trip.
Prayer:
- Hit and run victim in Fuquay over the weekend. Not a member of F3 but a reminder to wear your reflective gear on your runs.
- Crablegs on his MLB journey
- Quiver’s daughter starting school soon shortly after their move to South Wake. YHC extended the prayer to all kids returning to school. Being a kid is hard and guiding your kids through life is hard too. Prayers to oversee the kids and the parents through these changes.
Welcome White Claw and Duck Hunt
Yoga EC: Dawgpound, Buford, Emeril, Skidmark
EC: Pablo, Blue Hen, Moby, Flanagan, Lucky Charms, Dahmer, UTI, White Claw
FNGs: White Claw and Duck Hunt
Warm Up:
Bounce
High Hinge. Left leg back
High Hinge. Right leg back
Trace your foot
Back Stroke
Arms out rotate shoulder
Teaching:
Tier 1:
Swing bell against chest
Reverse Warrior Lunge
Pushup on bell on knees
Tier 2:
Swing two handed
Rotational Warrior Lunge
Pushup on Bell
Tier 3:
Single Arm Swing
Rotational Warrior Lunge with Press
Plyo Pushup on Bell
The Workout:
20 Rounds of one minute of the tier you select above. Start at 4 reps each exercise. If you have something you have to do on each arm it will be 2 and 2. If you finish the exercise under 30 seconds. Increase the number of reps. We will go from 4 to 6. If you cannot finish by 40 seconds decrease the number of reps from 6 to 4. You must stay in good form. Form cannot suffer. Increasing/decreasing the reps is down by 2.
Mary:
Reach Through Draw the Bow
Childs Pose
Downward Dog Leg lift Open Hip
Pigeon Pose Look both Ways
Runners Pose With rotation of hip
Announcements:
Meg’s smile volunteers Saturday
Sasquatch coming up
Special BRR run next Saturday
T-Claps (Recognition):
Flanagan and Moby got their fritter
Prayer:
Crablegs
John Deere
Emeril’s Dad
UTI’s family friend
Dusty’s brother
Field Trip Bring your Permission Slips
I signed up to Q last week, but the Week of Chaos went through Nutcracker. I then took this week. I have been itching to go to Rovisys and hit up the ramp for some time. So I planned to hit up Rovisys and the ramp. The EC run to Oakview was tough this morning. I was wavering on if I really did want to go on a field trip. The excitement I got from thinking about the ramp was just too much. Sorta like the abyss at Disney. How do you turn something like that down?
EC: Dawgpound, Buford, Pigpen, Moby, Flanigan, Blue Hen
FNGs: Brownie
Warm Up:
Formed an Indian Run with 16 folks. Made our way to Rovisys for a field trip.
Indian Run to Green Oaks Road.
Bat Wing:
Fazio Arm Circles Forward
Fazio Arm Circles Backward
Overhead Claps
Seal Claps
Indian Run to Thomas Mills Road
Good Mornings
Pickers
Indian Run to Rovisys
Good From Merkins
The Workout:
We gathered at the railing. What a beautiful railing. The turns the straight away. So nice.
Plank Hold until your turn. Bear Crawl up the ramp. The whole ramp. Nothing but the ramp. Plank hold up top for the final Pax
Once all the Pax made it to the top we did 10 Good Form Merkins, 20 Squats and 30 LBCs.
Next we had to get back down the ramp. What goes up you must come down. This time we plank hold until your turn and Crawl Bear down the ramp. Plank hold until the last Pax made it. Then once again 10 Good Form Merkins, 20 Squats and 30 LBCs.
Next was lunge walk up the ramp. Squat hold for all Pax to finish.
Next was Russian Typewriter down the ramp. 10 to the left 10 to the right.
There was still time so we did a bit of runs up the entrance to Rovisys. Run to the third street lamp on the left. 10 Merkins. Run back down the hill. Run to the second street lamp on the left. 10 Squats. Run back down the hill. Run up to the first street lamp. 10 LBCs
It was then decided to head back to Oakview. I gave the choice of A and B on the method to get back. A was Indian Run, B was Fellowship Run. They Pax selected C… There was no C option so Scout Run.
Mary:
Scout Run back to Oakview. It turned into a Fellowship run at the end. We made it back in time with a couple minutes to spare.
Circled up for the following
Downward Dog into Pigeon Pose (Both Legs)
Downward Dog into Runner’s Pose (Both Legs)
Have a nice day
Announcements:
Meg’s Smile. Still need volunteers for Saturday
T-Claps (Recognition):
Prayer:
Double D and his family
John Deere
Crablegs
UTI’s Paradise City Dress Rehearsal – ***Eeeaarkkk*** Is this thing on?
EC: Buford (2mi), Aquaman (2mi), Yogurt (3mi+Ramps after), Lipstick(3mi), YHC (2mi)
FNGs: Uh Uh… not a one
Warm Up: The nose told the PAX that the garbage was already pretty warmed over from the day before and we were reaping the benefits. Minus the HIM that had made it out for EC, the rest of the group needed a warming so we got started. Burpees 3x per car (3 cars) that pulled into the lot right on time but delayed the workout start just enough, Windmills x10, Merkins x20, Side Straddle Hops x20, Fozio Arm Circles (10 forward/ 10 back).
The Workout: 12 PAX counted, broken into 2 lines of 6 for an Indian Run. The PAX moved quickly without much need for coaching to “keep it tight”, we had some elites on-hand this morning and they were influencing the tempo. The route was set by YHC to go around the Ting loop moving from the BBall Court, up the ramp, around and past the tennis courts, and back around to the base of the ramp. Lots of mumblechatter this morning and some dissent in the ranks about the long Indian Run. YHC extended the Indian run my continuing past the BBall courts and added that little loop onto the main drag and back to the base of the ramp. A Jail Break broke out after the final turn towards the ramp.
YHC handed out the instructions for what came next. PAX were asked to use the blue foul ball signs as markers for a modified B.O.M.B.S. (Burpees, Overhead Claps, Merkins, Big Boy Sit-ups, SSH). Breaking out into partners for support and accountability, PAX were told to bear crawl up the ramp to each blue sign. At each sign, do the assigned workout to spell out B.O.M.B.S. staying with your partner along the way. Once at the top, repeat in reverse down the hill. Swap out the bear crawl with a crab walk down to the bottom. Plank at the end for the 6.
A very quick count-off from Aquaman and we were headed up the ramp again. This time it was a mozy to the back lot near the dumpsters. Quickfeet down the curb until we reached a natural stop as the curb curved. Mozy to the next corner. On the Mozy, more dissent from a troublesome Lipstick. Handed him 5 Merkins for the trouble. (I hate to discipline him but otherwise, he’ll never learn…) He answered back with Diamond Merkins. 30x Squats at the corner followed by a mozy down to the tunnel.
Now that we were tired and hot, YHC gave everyone the opportunity to pop-a-squat. We engaged in a little contest to see who could sit in the People’s Chair the longest. It became a bit of a spectator sport as we wound down to Aquaman and Yogurt in their respective chairs. Ultimately, Yogurt won! Another competition followed. Balls-to-the-Wall FTW. Down to two, we had Pablo and Lipstick trying their hardest not to pass out. Lipstick took the win!
Mozy to COT for Mary. She never shows up to Run 4 The John but Paradise City is her thang.
Mary: EC runners were put on the spot to help round out our morning. Aquaman delivered with Boat Canoe’s (something he picked up in the mountains over the weekend I guess). Lipstick brought the Pickle Pounders (So predictable :-P). Buford brought us some Homer 2 Marge (there was some happiness in the mumblechatter for that one). Yogurt finished it off with some American Hammers.
One last competition… YHC took the win on the biggest sweat puddle. Aquaman thought he might be a contender but admittedly he might have been a little dehydrated after the weekend.
Announcements:
- Meg’s Smile Auction. Check-in on the volunteer opportunities but otherwise make an effort to show up. It’s a good time with a good cause.
- Margarita 5k event was mentioned – https://www.eventbrite.com/e/raleigh-margarita-madness-5k-run-tickets-54114664418/amp
- Chat about form over reps. It should be cool to have someone point out an issue with form to you, you cant always see these things yourself and its better if you can work to correct it rather than risk injury. Plus, if you do it right – the workout should be better and better for you too.
- Some folks are thinking of heading to Atlanta following BRR to meet-up with Crablegs at his final game on the tour. Hit Slack to dig up more details and to confirm who is going.
- PAX in attendance – if there was something more that I missed please let me know and I will update the post.
T-Claps (Recognition): Nothing was put out there today per se… I’ll send T-Claps to Abe who was getting it done out on the road today. Great work Abe!
Prayer: Crablegs on his Baseball tour for ALS, DoubleD – think of him today as he delivers his father’s eulogy
Whole Lot of EC
10 HIM’s for EC
FNGs: Kotter –Boot Scoot
Warm Up: Mosey
25 x SSH
15 x Windmill
Sir Fascio Arm circles 10 forward 10 Reverse
10 x Good Morning
The Workout:
2 Lines
Line 1 has rocks and the guy at front of line called out an exercise to do in 10 count cadence
Line 2 (no rocks) guy at front of that line called out core exercise to do in cadence with line 1’s call
Line 1 leader to bear crawl to back of line 2
Line to leader to crabwalk to back of line 1
Mary:
Catalina wine mixer x 10
Windshield wipers x 10
Captain Thor x 10
Announcements: 4th of July convergence. Details on slack
T-Claps (Recognition):
Prayer:
Father of 8 that passed away
Crablegs
Those traveling
Sweat Puddles
12 men woke for the 4th of July week. No vacation for these men. They were rewarded for their commitment to Paradise City with a 3+ mile beatdown.
EC: Bullseye, Aquaman, Full House, Katniss, Skidmark
FNGs: None
Warm Up: 1 lap warm-up with stops to do 20 Side Strattle Hops, 10 Windmills, 10 Imperial Walkers, 10 Hillbillies, and 10 Sir Fazio Arm Circles forward and reverse.
The Workout: Groups of 3 by speed. 3 man catch me if you can indian runs and do 3 laps. 1st lap the pax does 3 burpees. 2nd lap 4 squats, and 3rd lap 5 merkins.
As groups finished go pick up the 6.
Met at bottom of ramp for 7’s to the top. Burpees at the top and WWII’s at the bottom. Modified mid way to only run half the ramp up.
Mary: Pax stayed in Plank for 8 minutes. During plank pax did right and left arm up, side crunches, Peter Parkers, Pickle Pounders, and merkin clock with stops at 12, 9, 6, 5, 4, 3, 2, and 1. Held plank and then finished with 5 merkins.
Announcements: 4th of July Convergence. New AO off Ten-Ten combo Q with Carpex.
T-Claps (Recognition):
Prayer: Crablegs. Those traveling for the holidays.
Lucky 7’s – in Diamond Formation
Shout out to Wiggly for providing the cones and helping put them out before the festivities began. YHC had never done a “7 of Diamonds” workout before today and the inexperience showed as improper instructions were given regarding the number of reps. Fortunately the mistake was caught before the first exercise so no harm done (except by the workout itself). Thanks to all for bearing with my shortcomings. We just might see the 7 of Diamonds again in the future.
FNGs: None
Warm Up:
Mosey around the parking lot
SSH x15 IC
Daisy Pickers x 10 IC
Monkey Humpers x 15 IC
Plank Jacks – x 15 IC
Nancy Kerrigans x 10 IC – bend over with one leg back and do arm circles – switch legs
The Workout:
Mosey to the bus parking lot for…
7 of Diamonds: Repeat same exercise and reps at each of the 4 “corners” (aka cones)…
Round 1: 7 reps – Turkish Get Ups (modify to do 1 arm/leg and alternate at each corner)
Round 2: 14 reps – Americans Hammers (IC)
Round 3: 21 reps – Merkins
Round 4: 28 reps – Squats
Round 5: 21 reps – Low Slow Flutter (IC)
Round 6: 14 reps – Carolina Dry Docks
Round 7: 7 reps – Bobby Hurley’s
Mary:
Player’s Choice all the way around the horn – did some LBC’s, reverse LBC’s, Pickle Pounders, Blue Devils?, Box Cutters, WW2’s, American Hammers, Hillbillies (without doing Imperial Walkers), Windmills, Freddie Mercuries – and more – and ended with Have A Nice Day
Announcements:
See Slack/ Facebook
4th of July convergence @ Womble Park – 7am?
T-Claps (Recognition): Wiggly brought the cones and helped put them out. What a great guy.
Prayer:
Crab Legs – bringing awareness to ALS in search of a cure
Chips family – had a Carbon Monoxide scare at the house this morning.
Butt holes and shoe holes but no squat holds
FNGs: Cobbler
EC: 187, Axe, Chips, Dawgpound, Dumbo, Emeril, Lipsync, Liquid Force, Pablo. 3 other PAX did some form of EC – Sidmark was out when YHC arrived at 5:05. M4L and Pikachu both ran from home to Ting.
Warm Up: 10 x Good Mornings, 30 x SSH, 10 x IW/Hillbillies, Bat Wings (10 arm circles forwards and 10 reverse, 10 seal claps, 10 overhead claps, 10 seal claps).
The Workout: Scout run to the green way across the street (1 mile there). The PAX were unfamiliar with a Scout Run and apparently YHC isn’t good at explaining thing because this was a ball of nonsense running through the neighborhood. The idea is that we form a LINE and the person at the front sprints as far as they like and then returns to the back of the LINE. We will try this again!
Launching from the top of the cul de sac we did Triple Nickle. PAX perform 5 big boy sit ups at the top of the hill and then run to the bottom and do 5 burpees. Rinse and repeat 5 times. A small group of PAX finished early so in lieu of a squat hold they did a 6th round. (1.2ish miles on the hill).
Mosey back to the parking lot to see if the hot chick Mary was going to be there today. It wasn’t in the cards again but my suspicion is that the high humidity had her hair all frizzy and she didn’t want to come out. Perhaps something else came up. Either way, we have a few minutes to kill before we name the FNG.
Mary: 20 x merkins, 30 x homer to marge, 30 x American hammer, 10 x boat canoes, 20 x merkins
Announcements: Take it to the interwebs!
Prayer: Chips has a co-worker that recently had a heart attack. He was sort of in decent shape but not too good. The comparison to Emeril was made.
As we are closing out a couple of PAX revisited elementary health class to remind us that we all have a hole in our butts. #OnlyInTheGloom! The FNG had a rather used pair of shoes on today resulting in the name Cobbler and thereby saving Schnuckles for the next unsuspecting FNG.
It’s always an honor to lead you men. I’ll try to do better next time!