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“Was that a deer just ran in front of us?”

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PAX:  Woody, Deadbolt, Hazmat, Pots, Sprinkler, Bobby Boucher

Warm Up:  SSH, good mornings, frankensteins, handful of merkins

Wouldn’t you know it, the damn dog woke me up around 2:30, started to drift back to sleep around 3:30 but I never quite got there.  Any other day I would’ve fartsacked, but such is life.  It had been a while since I visited the abyss so that was on the agenda, along with some Team 1 vs. Team 2 points-based competition.  That didn’t quite go as planned, audibles were called because of numbers, so whatever.

Damn, it’s dark out here!  Moseying to the abyss we couldn’t see a darn thing, no lights, overcast sky and I questioned if we could/should attempt those stairs.  Halfway there, what I think was a deer ran right out in front of us, crossed our path about 15 yards away and disappeared into the woods.  I said to Bobby Boucher – “Was that a deer just ran in front of us??”, to which he replied “I dunno man, I can’t see s**t”.

And down we go…

The Workout:  Partnered up for a little Dora.  One ran the stairs while the other performed the exercises, to total 100 merkins, 200 LBC, 300 Toe Taps.  Crushed it, moseyed to the picnic tables for dips, 30, I think.  On to the turf fields where the 6 PAX split into two teams of 3.  YHC named each team in hopes of building competitive enthusiasm but it never really took off.

First match – Bear crawl tunnel, 3 reps each, followed immediately by train track hops, 3 reps each.  Team 2 was made up entirely of the “Respect” crowd yet managed to whip Team 1.  Like, not even close.

Mosey back to tables for more dips and repeat the Bear Crawl/Train Track match. Team 1 was again victorious.

Back to the tables for last set of dips then to the turf for a group Indian Run to the far side of the field, where we dropped for a set of Carolina Dry Docks.  Reverse Indian Run (back pedal) back to the start, more Carolina Dry Docks.

Grand Finale:  A 10-ish yard Worm relay race!  That’s right, an old school 80’s style breakdance move as our closing event!  Well, that was the plan, but what actually took place didn’t quite live up to the image in my head.  We were just comically terrible.

Who won?  No idea, I was laughing too hard.

Announcements:  Various 9/11 events this weekend, BRR.  Impromptu mention of what’s been on my mind, something I’d been reminded of a few times the last couple weeks – envy/comparison is the thief of joy.  It’s something I continue to fall back into – this guy’s new car, that guy’s cool job/big house/hot wife, the list is endless if you let your mind go that way, but we’ll never really be happy if we do.  Just like during an F3 workout, you’re the only one out here…but you’re never alone.
Prayer:  Safety for our BRR brothers, peace and healing for those mourning on this 20th anniversary of 9/11.

IPC week 1

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FNGs:
Warm Up:good morning, Frankenstein, micheal Phelps, oyo stretches
The Workout:

800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 blocker burpee thrusters, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies

800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee horizontal block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies

800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee vertical block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies

Announcements: 9/11 TM 5k, 9/11 stair climb, possible Fuquay 10k.

Prayer:praise for time with family, prayer for our country and health

Red Trail of Tears (8/31/21)

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YHC had a very late ask in the evening if I wanted the Q spot as it was open…Sure I said why not. I’d been kicking around a plan in my head for Prison Yard for the past month to shake it up a bit.  So 12 PAX gave it a “try”.

FNGs: None but we had a new guy for some EC…will continue to EH him.
Warm Up: Disclaimer on not really having a plan…but only kind of a plan. Mosey on the red trail to the twin peaks. 7 min jog. SSH 20 I/C
The Workout: 5 modes of conveyance up the first hill past the pond. At the top 2 squats with stack’ems (finished with 10 reps) each time to the top.   Mosey to the bottom do LBC until six is in. Rinse and repeat 5x.  Jog-up, Backwards jog, Bear crawl, Crab Walk (See Facebook post on whether is was ruled as cruel and unusual punishment) and Jailbreak.
Mary: 4 rounds.  Heel taps, half dead cockroach then with each leg up, butterfly, Freddie Mercury.
Announcements: Iron Pax Challenge, 9/11 hero’s run
T-Claps (Recognition):
Prayer: American’s in Afghanistan, Country, Leaders

Upper fo Show

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8 PAX gathered in the gloom on another humid day in Hollys Springs. Today YHC planned to focus more on upper body with some core mixed in. Cletus AO has so much to offer so we went around to hit a few of the well known spots. This is how it went down.

Warm ups w/agility
Good mornings
SSH
Girl Fight
Michael Phelps
Stretching

Partner up
Pull ups and swing tucks
x10 each then switch 3 rds

Mosey to pavilion
Single leg squats (4ct down 4ct up)
Dips tension (4ct down 4ct up)
Shoulder tap BTTW
3 rds

Rocks
Chest press x30, 25, 22
WWI w/rock x20, 15, 10

Shelter
Abyss merkins x10
donkey kicks x20
3 rds

Tennis court
Suicides with increasing burpee merkins each return

Mary
Windshield wipers
Pretzel
V ups
J Lo’s
Pickle pounders

As always it was a pleasure being able to lead such a strong group of HIM. Hydrate and enjoy the day men!

BS Out!

Too Many Bush Puns From Which To Choose

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FNGs:  No
Warm Up:  Good morning, SSH, Merkin, …I dunno, maybe more.
The Workout:  EC Crew – YHC, Dahmer, Full House, and we picked up 187 on the way.  ME added Warbucks, Kosher, Wild Turkey, Cupid, Hasselhoff and Hazmat.

A little back blast background.  A distress call went out the day prior asking for someone to take the Q.  I didn’t want to, I knew I’d stress over putting it together, especially on such short time – so of course I knew I had to.  Get over yourself, Woody.  Put a leash on that anxious overthinking, you’re not organizing a group trek up Everest.  Well, I was right on all points.  Time crunch stress, check.  Overwhelmed by the multitude of exercise options, compounded by unfamiliarity with the vast majority of those goofy F3 names, check (choosing from a menu in a new restaurant can be a nightmare).  I even tried to back out last minute, messaging Cupid to see if he could step in because my stomach wasn’t feeling great – which was not untrue, I really am a bit off in that department, at the moment.  But soon after berated myself rather harshly for that chickens**t move, knowing it was just an excuse.

Realizing at the end of it all, that I’d once again needlessly worked myself into a tizzy because it really isn’t that complicated, check, check.  Stupid brain.

So I decided on stealing the simplest complete routine from the backblast archive, which came from a recent Deadbolt Q.  A bunch of suicides mixed with a bunch of sets of simple moves, for the entire show.  Turned out to be too simple, and after just three rounds, audibles were called the rest of the way.

  • Meet Me In the Middle:  Stole this one from Mookie.  PAX paired up at the bank and ran in opposite directions around the building, meeting on the other side for 10 Patty Cake Merkins.  Repeato for 3 laps (Total of 6 sets of PCM).
  • Moseyed to the middle-ish section of the parking lot, in front of the Tailor shop for the Deadbolt Special.  20 squats, 20 merkins, 20 lunges, 20 LBC, 20 SSH, then suicide run to 3 islands and back.  Repeat for a triple play.  Good show for all, picking up the six on this one.
    • Wild Turkey offered a fist bump on a suicide pass and I whiffed.  Sorry.
  • I couldn’t see how this could go on, so, audible time.  Moseyed to the stank wall for people’s chair, each calling a 10 count.
  • Then maybe LBC, IC?  I think that happened.
    • Disclaimer:  Items listed here may or may not have occurred in this order.  But probably did occur.
  • Mosey to the rail at Dunkin for some dips
  • Back to stank wall for BTTW
  • Mosey to another section of rail for more dips, realized the bushes were too overgrown and was referred to a larger section behind the car wash by PAX.
    • 187 moseyed through the car wash, but emerged on the other side no cleaner than when he had entered.
  • On approach of the more suitable rail/bush setup, many puns, double entendre, and otherwise inappropriate comments were thrown about.  Anyway, more dips here.
  • Mosey to rock pile, surprise burpees along the way.  PAX grabbed 2 smallish rocks for straight-arm shoulder raises, front and side raises.
    • All PAX were successful in throwing their rocks back into the pile except Cupid.  He missed.  Missed the whole quarry.  So PAX did 5 more burpees for that.
  • Mosey back to the tailor shop for a heap of LBC, IC
  • Jail break back to the start.

Mary:  I don’t think so.  Just a bit of stretching for the legs, IIRC.
Announcements:  Derek Davis run this weekend, and reminder that this is also a used shoe drive, so sign up and donate!
Prayer:  Full House’s mom scheduled for knee surgery.

Thanks, men, for the opportunity to battle my insecurities, indecision and scatter-brainness.  Keep coming back, get a little better every time.

5 miles was had by all

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FNGs:

None

Warm Up:

SSH x10

Frankenstein x10

Daisy Pickers x10

Windmills x10

Butt Kickers x10

The Workout:

We ran

Mary:

Various yoga stretching poses

Announcements:

Races up coming

Prayer:

Unspoken

When We Get Up that Hill

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YHC found that he had the Q at the “happiest AO in SouthWake” today. My favorite place to Q…so much to do here. Lot’s of EC today, glad I rolled in at the last minute to join lots of other PAX for a couple miles.

FNG’s:no
Warm Up: Good Mornings x12 IC, Everything else x 10 IC including: Sir Fazios (F/R), Frankenteins, Windmills, Mountain Climbers x 25 IC.
The Workout: Moseyed around the soccer field to the big dark disc golf hill. We went up that hill 8 times. At the top we did an exercise and we crawl-beared back down. At the top we did: 20 Prisoner Squats, 20 Shoulder Taps IC, 15 Star Jumps, 15 Merkins, 10 Burpees, 10 Squat Jumps, 5 diamond Merkins, 5 SSH IC.

We did a 2 line Indian Run back to the main lot for a teamwork circle of pain. The objective… work in a team of 4 to bang out 500 of each of the following exercises: Merkins, Squats, Mountain Climbers, LBC’s, SSH.

Lots of help and picking up the 6 to get all groups done.
Mary: 20 Counts of: LSF’s IC, Dying Cockroach IC, Homer to Marge IC, Big Boy Sit-ups, Pickle Pounders IC, and Superman’s various cadence.
Announcements: Breach has the Breach22 discount for the 9/11 5k… do it! Brute CSAUP coming up Oct. 16th…do it.
T-Claps (Recognition): POTS, for showing YHC that hill way back when so I could make use of it.
Prayer: FRAM and his father in law with double pneumonia. Unspoken. YHC took us out!

Possum Trot 8/11/21

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FNGs: None
Warm Up: one lap around the tennis court. Karaoke, high knee, butt kick, jog to pick up late PAX.  Jog down to field #2 and circle up.  SSH I/C 50. 2o regular, 20 2x and 10 smurf jacks. Good mornings I/C 10, Windmills I/C 10, Stretching counts. Frankenstein’s I/C 10. Standard Merkin 10. 10 Burpees for late PAX.

The Workout: BTTW and Peoples Chair 30 sec on each exercises.  Ladder down by 5 sec intervals to 15 sec. Broke PAX into 2 teams of 5.  We played kickball with each base earned was a stacked>  1 merkin, 2 squats, 3 lunges, 4 burpees for the defensive team.  Each out was the same for the batting team.  Delta of runs scored after the inning was number of burbees for the losing team.   One team did succeed in achieving the ever elusive triple play!!
Mary: Low slow flutter, Freddy Mercury’s, American Hammer. 60 sec of grateful reflections.
Announcements:  Never Miss a Friday @Kungpow,
T-Claps (Recognition):  Rollback on EC push
Prayer:  Bondo’s granddaughter Piper for RSV, Dead Bolt daughter working long days in the hospital. New Mexico losing a close friend.

Midget finds a new pimp hat

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FNGs: none
Warm Up: mosey to the Goodwill parking lot – DP’s, SSH, Sir Fazio front, back, seal clap, over head clap, low slow flutter
The Workout: mosey to the hill – bear crawl up, headed to guard rail for some irkins, derkins and dips, next set ran backwards up hill and repeato on the irk, dirk and dip.  Took for the sunrise parking lot, DORA action partner up for 100 calf raises, 150 merkins, 200 squats.  A 7 HIM took the short jaunt back to the rock pile behind the peeter for some curls for the girls, overhead press, and tricep extensions.  One round of balls to the wall and people’s chair wrapped up this edition of Purple Cobra.  While we didn’t find the Zebra cobra, Midget found a pimp hat on the hill and proceeded to put it on his dome…commenting that is smelled like piss, he immediately took it off.
Mary: mosey back to the cars just in time for have a nice day
Announcements: races coming up – Derek Davis and Travis Manion
Prayer: Crab legs, Midget’s friend from GA on GrowRuck that found F3

Cinder Blocks Seem Good On Paper

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FNGs: none
Warm Up: Mosey around the soccer field, SSH x25, Good Mornings x10, Windmill x10, Fazio Arm Circles forward/backward x10, Seal Claps x10, Overhead Claps x10
The Workout: UTI reminded me that there was a stack of cinder blocks, stamped with the F3 logo, ready to go. I appreciate a good coupon workout, so I was down. Here’s how it went:

PAX were instructed to grab two cinder blocks each and meet at the triangle (entrance to parking lot loop). We started out with a simple set of exercises using one block: Curls for the Girls x10, Ruh Rohs x10, Squats x10. Then we farmer carried both cinder blocks from the top parking lot down to the stop sign. Recover. Back to the top. That sucked.

Back at the start, we did another set: Curls for the Girls x10, Ruh Rohs x10, Squats x10. This time, we jogged down to the stop sign. Recover. 10 Durkins off of the curb. Jog back to the top. That was a little too easy.

Again, did another set: Curls for the Girls x10, Ruh Rohs x10, Squats x10. This time, we mosied around the parking lot circle to the far side and lined up at the crosswalk. Bear crawl back to start. Just right.

PAX were instructed to farmer carry again, but this time returning their cinder blocks to their home. Then we mosied around the loop, stopping at the crosswalk. Bear crawl up to the picnic area. We did one round of urkins/durkins/dips (10 each), People’s Chair 10 count x3 and Balls to the Wall 10 count x3.
Mary: Popcorn Mary consisted of Low Slow Flutter x10, Homer to Marge x10 and LBCs x15. Finished up with some quick yoga.
Announcements: Travis Manion 9/11 Heroes Run
T-Claps (Recognition): Woody for getting back out in the gloom after a spell of crud. It’s not easy to get back in the groove, way to be!
Prayer: Bondo’s granddaughter for health and wife for travels.
Moleskin: We face different challenges in life that come in all different shapes and sizes. Today, it was those damn cinder block farmer carries. That was hard. When I first started with F3, it was just keeping up with the group, sucking wind and barely making it through. I realized early on that if I wanted to not suck at running I was going to have to embrace the suck and focus on that area for improvement. Challenges can help uncover areas in need of improvement. That might come in the form of running more to improve aerobic performance. It also might come in the form of relationships. Identify those areas that challenge you (that suck), meet them and develop solutions to overcome them.