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This is Spinal Tap

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11 PAX made it out to the virgin Q this morning to enjoy a Spinal Tap inspired workout.  The new Q even brought a few old faces out in to the gloom for the first time in a while.  The weather was perfect even if the hill was a bit soggy.  5:30 came as everyone was milling around.  No FNGs.  Let’s do this.

Warm Up:

Lap around the baseball fields with high knees and butt kickers sprinkled in.  Circle up in front of the basketball court for the warmup

15x SSH

10x windmills

10x Moroccan night clubs

Arm and leg stretches

The Workout:

Mosey to the rock pile where everyone was instructed to get a rock and then John Cusacked to the big hill by the lower baseball field.  On the way over those that weren’t familiar with Spinal Tap were told that Nigel Tufnel was know for rock music and an amp that goes to 11.  So, with our rocks, we went to do 11s on the hill.

Image result for it goes to 11 gif

With rocks in hand we start at the top of the hill with turkish get ups and did Bobby Hurleys at the bottom.  If anybody’s rock hit the ground they owed 11 diamond merkins on the rock.  No one was caught without their rock though so this never came in to play.  YHC was glad to hear no mumble chatter and just some grunts and groans as the guys were working out.

Once everyone was done with their 11s we John Cusacked over to the pavillion where we paired up (one group had three) and picked a picnic table.  The groups were to take turns doing Roman situps (reverse situps hanging off the edge of the table) with the rocks.  Did sets of 10, 15, and 10 switching off between doing the exercise and holding the partners legs.  The group with 3 had one member doing WWIIs AMRAP while the other two occupied the table.

Once everyone was done we did a quick set up irkins, dirkins, and dips (rock in laps for an extra challenge) and then headed back to the rock pile to return our rocks.

Mary:

In celebration of Modify’s chocolate shop being in the final 4 of the Indy’s best chocolate in the triangle we did 4 burpees OYO

15x American hammers

10x homer to marge

10x Freddy Mercury

10x box cutters

10x pickle pounders

Announcements:

Check Facebook and Slack

Modify’s chocolate shop nominated for best in the triangle.  Link to vote here.

Banana Seat talked about the importance of checking yourself monthly for testicular cancer.  Women do it for breast cancer and, as it is the leading cause of cancer in men, we should check ourselves regularly as well.  This month’s breathtaker charity is for testicular cancer

T-Claps (Recognition):

Banana Seat and Dawgpound both donating their NCAA poll winnings to testicular cancer charities

Prayer:

Norm took us out.

Banana seat has a CT scan this afternoon.  Prayers that the results are favorable

Crablegs and Shredder

 

What an honor it truly was to lead this group of men this morning.   I’m thankful for the opportunity.  Until next time.

010000

KG Style Dora

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Tired Eric Cartman GIF by South Park - Find & Share on GIPHY
Kenny’s Grave was nice a warm for a February morning. Some old faces showed up, always good to see those cotters. YHC had no clue what to do for today’s workout. Ended up having too much material so we will save that for another day of punishment. Anywhoo, if you weren’t there you missed a good one.

Warm up with a lap around the track
Butt kickers and high knees over to parking area near court.

Warm Ups:
Frankenstein’s x10 IC
Imperial Squat Walker x10 IC
Daisy Pickers x10 IC
Merkins x10 IC
Michael Phelps x10 IC

Main Event:
Partner up, grab 1 good sized rock of your choice per group. Mosey over to cones and ladders in back of parking lot.

P1 runs course of cones and ladders with 5 burpees at half way point, then runs other side of course back down. Facing field during round 1, then forward facing rds 2 and 3.
P2 performs exercise with the rock then switch once P1 returns
100 – WWII’s
200 – rut rows (back straight, looking up)
300 – curls (no swinging) R22 has a new curl style nearing the end.
Plank jacks AMRAP at the end of each exercise for the six before starting next round. Time was running short so YHC will save the second part of today’s beatdown for next week. John Cusack for those with rocks back to the pile and those empty handed did hallelujahs on the mosey.

Mary:
Australia Snow Angels (Superman) x10 IC
Exaggerated Freddy Mercury x15 IC
James Bond’s x10 IC 3 positions (tough one)
Windshield wipers x15 IC

Verse:
Do Not Worry
Matthew‬ ‭6:25-26‬ ‭
““Therefore I say to you, do not worry about your life, what you will eat or what you will drink; nor about your body, what you will put on. Is not life more than food and the body more than clothing? Look at the birds of the air, for they neither sow nor reap nor gather into barns; yet your heavenly Father feeds them. Are you not of more value than they?”

We did name-o-rama in reverse so the repeat was hospital name. Also, YHC chose the 6 (Wrangler) to tell about himself and how F3 has impacted him. Thanks for sharing!

Announcements:
See slack and FB

Prayers: Crab Legs, Shredder, Moby’s dad, death of church member of Banana Seat, DD’s family, unspoken

YHC was gassed at the end of today’s beatdown. I needed that challenge. Thanks to those that continue to support Kenny’s Grave. Q needed in two weeks to lead.

BS Out!

Don’t Grab the Crunchy Leaves

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A great turn out in December as Wrightsville training is in full swing. Numerous distance PRs – kudos to Pac-Man, Doc, and Dovetail (who not only distance PR’d but was out picking up the six too). More than a workout.

Warm Up:

SSH x15 IC

Hillbillies x10 IC

Mountain Climbers x10 IC

Merkin x10 IC
The Workout:

All the 3 milers got talked into 5, so 5-15 miles. T-claps to 187 & Skidmark for 15 and running us down.
Mary:

Individual stretches
Announcements:

CSAUP next Saturday. Will look for someone to Q U-Turn if there is interest – has to be someone committed to picking up the six during run.
Prayer:

Ausfahrt – recovery from motorcycle accident. Keep your eyes out for ways we can help the family in the coming weeks/months.

Fantastic 2nd F after. Great work men – always a privilege.

HSHM

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The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

Shaken not Stirred

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Michael was slow to arrive so the rain was a no show this morning in the gloom. Expected to be the last high temps and humid morning of the year, Kenny’s Grave had 6 PAX show on time with 2 more right after go time.YHC had a shelter beat down planned and stuck to it. Some tokens were in play and I’ll get to the title in a bit as Martini was shook during Mary. Here’s how we took care of business.

Warm Up:
Slow jog around the parking lot where we were met by Norm on the way back around.
We circled up for the following:
Stretches to start
Smurf Jacks IC x20
Mtn Climbers IC x20 (got faster)
Sun Gods IC x10X4
Michael Phelps

The Workout:
We had a short mosey to the shelter where the PAX saw some brand new state of the art “Cinder Blocks”.
Two PAX per picnic table. One on the bench side and one on the table side.
Ring Around the Table (4 sets total x10 IC for total of 40 reps)
Box jumps (modify on high end if needed)
Dirkens with shoulder taps
Rotate each exercise then move to the next side of the table to complete the circle

Partner Up – one cinder block per group
3 rounds each with 2 exercises, rotating partners

P1 – Butt Blasters, elbows down on bench, one knee on bench lifting outside leg out and then back while bent. Set of 10 each leg IC
P2 – Cinder Curls x10 IC (total at end of 3 rds was 120 reps)

P1 – 1 legged seated squat x10 IC
P2 – Wonder Bras with cinder block x10 IC

P1 – Jump Lunges x10 IC
P2 – Rut Rows with block x10 IC

P1 – WWII’2 with block x10
P2 – Dips AMRAP

Mary:
Balboa sit-ups x10 2 rds, P1 sits on top of picnic table at very end while P2 holds down feet. Sit up going all the way down to ground and back up like Rocky did in Russia. These hurt…but not as bad as Martini’s head. Last set, Modify decided Martini needed to modify without any warning. He went back and never came up. No concussion and he could still see afterwards. He’s done worse at ECU though.
In-and-Outs on the bench, seated at end of bench bring knees to chest and back out. x10 IC
Ran out of time for American hammers with the blocks. I’m sure PAX appreciated that.

Verse:
Psalms 55:22
“Cast your burden on the LORD, and He shall sustain you;He shall never permit the righteous to be moved”
We all have burdens in this life. Let’s give it to the LORD and know he will provide.

Announcements:
Beer Mile Sat., Long runs U-turn, HSHM training going strong, The Odessey CSAUP, Darby’s events, t-shirt order coming up for HSHM

Prayer:
Little Clay, Crab Legs, Noah’s Ark, DD’s family, Banana Seats CT scan this morning, storm victims

It is always a pleasure to lead a shelter work out. YHC really finds a lot of stuff you can do with a picnic table to keep you moaning and groaning. It may not hurt on the first set but by the third, you should be feeling it. Look forward to continuing the Kenny’s Grave fun on Thursday’s. If you haven’t made a trip down to South Park lately, I highly suggest a visit soon. You won’t regret it!

BS Out!

Suicide Drills

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Thank you guys for allowing me to lead. It was a pleasure.

Pax Doc, Wrangler, Gump, Fonzie,The Natural, Yogurt, H1N1, Mezzy, R22, Bananas Seat,Fedex, Led

EC – Banana Seat, LED

Warm Up:20 IC-SSH  20 Good Mornings IC, 10 forward 10 backward fazio arm circles IC, 10 Hill Billy IC, 10 Imperial Walkers IC
The Workout:Partner up. 3 rounds of -10 patty cake merkins, run around courts and meet half way.  10 broke back derkins.

Balls to wall waiting for”6″ along tennis court fence

1st drill- run to each of 4 lines and back, doing 1:4 ratio squats and lunges, increasing multiplier by 1 each line. (Dan Taylors)

2nd drill- bear crawl to lines 1 and 3, run to lines 2 and 4, doing 1:4 ratio merkins and air press, increasing multiplier by 1 each line. (Iron Hulk)

3rd drill – run backwards to each line and forward to start. Do 2,4,6,8 reps of Bob Hurleys

4th drill – run to each line. 1st line- 10 merkins, 2nd line – 10 in and outs, 3rd line-10 squats, 4th line – you guessed it 10 burped

Guys picked up six each round.

Mary:circled for Mary with each pax calling an exercise of 10-IC.  American hammer, freddie mercuries, box cutters, heel taps, boat canoes,low slowww flutters, pickle pouders, heels to heaven, lbcs, reverse lbcs, WWII, 2x vowels (alphabet)
Announcements:

Beer mile this weekend, banana seat 13 mile run if you want to join this weekend, csaup cary. Congrats to H1N1 coaching soccer team

Prayer:H1N1 daughters soccer try outs, Noahs Ark, Double D.

Slide To The Left

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PAX of 10 came out on a slight humid morning for a beatdown.

Lipsync, Modify, Banana Seat, LED, Wrangler, Norm, Fonzie, Gump(RESPECT), R-22, Fedex

 

Warm Up:  Took a lap around the track with stops at the soccer benches for irkins, dirkins, and dips and the wall at the shelter for more urkins, derkins and dips. Then circled up for SSH, IW, HB, Fazio Arm circles and stretches
The Workout: Mosey’d over to parking lot where we partnered up and started with patty cake merkins, then bear crawled to the middle of the parking lot for leg throw downs. I called an audible, instead of bear crawling to the island, I told the pax to partner wheel barrel to the island instead where one partner did superman hold while the other did burpees. Partner wheel barrel to last island mountain climbers and skaters.  Mosey’d to rock pile and then to picnic tables for some curls, tricep extensions, overhead press, rut rows, floor chest press and merkins.  Did two rounds of this rotating two rocks to our left. Indian run to tennis courts for Mary and COT.

Mary:Pickle pounders, LBC, Low Flow Flutters, American hammers, called on R-22 for box cutters and Banana Seat finished with bear crawl, crawl bear and sprints across the tennis courts.
Announcements: Carpax CSUP 10/20, CBC Beer Mile 10/13, HSM 11/17, Darby Challenge

Prayer: Double D’s Family, Crablegs, Josh Hefner’s grandfather(sorry can’t remember F3 name)

Silence of the #HIM

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Another humid morning in South Park. YHC was running behind just a tad. Got the toys set up on the b-ball court then drove over to the PAX. Still no 12-Oaks guys. Flag was planted, no FNG’s, let’s get it started (HA).

Warm Up:
Warm up lap around track
Over to b-ball court

Stretches
Slow Good mornings x10 IC
Slow Cotton pickers x10 IC (correct form, had to re-do a 5 count)
One legged balance count (switch) x10 IC
SSH x30 IC (slow to fast)

Ladders:
Agility drills (2 ladders) – Sprint to cone after ladder complete
hop both feet inside then both feet outside all the way down
Same drill but backwards
Hopping forward one foot in a box and one foot outside switching sides as you go down the ladder
Same drill but backwards
High knees going down sideways staying inside boxes while pumping arms, slide out to cones, back then sprint through. Both sides
5 hops then chop to end then sprint to cone, repeat on opposite side
Crossovers going down sideways (repeat opposite side)
Mtn climbers shuffling hands down the line (left then right, hands in each box, shuffle down)

Full Court Action:
Frog hop – down and back
Bear crawl down – Crawl bear back
Spider-Man Walk down
Burpee broad jump back

Crabs in a bucket – BTTW in a line, person at end bear crawls in front of line to other end then resumes BTTW. Each person went twice.

Mary:
Rosalitas x20IC
Out and ups x15IC
Twisting LBCs (slow to fast) x20IC
Sally (6 inch hold on “Bring Sally Down”)

Verse – The Value of a Friend
“Two are better than one, Because they have a good reward for their labor. For if they fall, one will lift up his companion. But woe to him who is alone when he falls, For he has no one to help him up.”
‭‭Ecclesiastes‬ ‭4:9-10‬ ‭NKJV‬‬

Announcements:
BBR this weekend, 911 stair climb, Christmas Parade, Torch Run, HSHM Training started

Prayer:
Crab Legs, runners, Clay, wrangler travelers, Brexit’s wife, BS step dad diagnosed with MS

Great to have a group of men to push and be pushed to our limits during these workouts. Believe in yourself and the guy beside you when the workout gets tough. Support one another through all things in life. I’m humbled always to lead a workout. Quiet group today but silence means good work.

BS Out!

10 PAX for Any Given Sunday- Headlamps, 6 Miles, and a Sunrise

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This weekend we have seen a welcomed transition from 92 degree humid conditions to cooler\less humid desirable running weather. Driving down Raleigh St., Brexit was seen getting some extra miles. As YHC pulled into the parking lot 9 minutes before the Any Given Sunday start, he was greeted by a shirt-wearing, ready-to-go Pikachu, complete with headlamp. Clown cars started to roll in, Wrangler and Slots, followed by LipStick and UTI. Fresh off a U-Turn run from yesterday, The ‘Sir’ DawgPound and Forceps decided they wanted in on the free ‘All-Inclusive’ 6 mile run.

Noticing the need for more light for the first few miles before sunrise, DawgPound grabbed a second headlamp. Six 0’clock hit, and Brexit and Bernie joined to make a perfect 10 for this morning’s work-out that began with some dynamic stretching that started as follows..

Warm Up: Light jog to the back end of the parking lot, carioca back (L\R), Butt kickers to the back end of the lot, Frankensteins back. Circle up for Hacky Sacks x20, Pike Stretches (Rt over Lt heal, Lt over Rt heal x10count)

The Workout: 6 Mile Scenic Scout Run (going counter-clockwise this time around Bass Lake) with periodic trips back to pick up the 6.

Mary: Cool Down stretches. Rt leg over Lt, Lt over Rt x10, Downward Dog- Pike calf stretches R and L x10 count/2x, Michael Phelps, Tricep stretches L\R. Planks with Cobra stretches to stretch out the back

Announcements: Anniversary Q this Wednesday at Possum Trot- EC is in play prior to as well. BRR is coming up (12 days to go).

Prayer: Prayers for Crab Legs, Double D and their family’s. Forceps friend Brandon who is facing significant health issues. YHC shared a message to the PAX to remember to breathe. Often times we are overwhelmed with the challenges of daily work and family life that we forget to breathe and really take time for the moments that matter. A parallel can be drawn with running. We can sometimes get caught up in trying to keep up with others and setting a pace that we can’t maintain over long periods of time as we forget to take those deep breaths. This past week, I had a friend who had texted me a message saying, “Can you call me?” It was a busy week filled with deadlines, travel, and a myriad of family responsibilities, and unfortunately didn’t stop to breathe to make the time to call him back til days later. As it would turn out, he needed my help, and I wasn’t there to help him get through the challenge he was facing that day. Somewhere there is someone who needs our help at any given time and we have to remember breathe to make the right decisions and do what is most important. -Aye!…Have a great week, everyone..

A little bit of errythang

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14 Pax (4 for EC – Double D, Skidmark, Crosby, Boy George) showed up to South Park for Boy George’s virgin Q with some beautiful weather.  No FNGs (welcome back to Norm posting 2nd day in a row), and we were off.

Warm Up:
Quick loop around the parking lot, mixing in cariocas and a short backwards run then circled up near basketball courts. Side straddle hop x15 IC, Imperial Walkers x10 IC, Hillbillies x10 IC, Windmills x10 IC, Merkin clock 12-9-6-3 (30 total), and Mountain Climbers x15 IC

The Workout:
Part 1 – agility movements on a basketball court circuit. First quick feet through the ground ladder (lap 1 – face forward in/in/out/out, lap 2- face right in/in/out/out, lap 3 – face left in/in/out/out, lap 4 – face forward hop in/out). Then high knees or butt kicks (switch each lap) 1/3 length of the court with a sprint to the end.  Side shuffles facing forward or backward (switch each lap) around 8 cones.  Backwards run to the end, then bear crawl across the baseline back to the start.  Completed 4 laps and everyone was feeling warmed up so we jogged back to the picnic tables for the real workout.

Part 2 – got a quick count off and had 13 PAX for 12 rounds so #13 became another #1.  While one Pax ran, all others did the numbered exercise AMRAP (as many reps as possible) for 1 minute, then a plank/squat/something hold until Pax finished the run.  YHC forgot his phone at the bball courts so it became more of a visual tracking of the runner and switching to the hold when they got close.
1. Row merkins (merkin then bring each hand up to your chest while planking with one hand) – then plank hold
2. Squatwalkers (with hands overhead the whole time, perform a squat then bring each knee up to your opposite hand – try to meet near your chest) – then squat hold
3. Dips – then hold a dip halfway down
4. Single leg bridges (homer-to-marge with 1 leg up, alternate legs after 5ish reps) – bridge hold
5. Derkins – derkin plank
6. Box jumps – squat
7. Burpees – plank (some mumble chatter about too many burpees yesterday but no sympathy was shown)
8. Single leg squats – squat
9. Bear crawl – side crawl – crawl bear – side crawl around pavilion – plank
10. Curb quick feet – calf raise hold on the curb
11. Turkish Get-ups (which I was told I was actually doing Morning Wood I believe) – plank
12. Star jumps – squat
Wild card round – Boy George took a turn to run while each Pax did the exercise they missed while they ran

One last thing – throwback to YHC’s favorite exercise in high school basketball – Chase the Rabbit.  Line up single file, run hard around the track giving a 5 second hard start for the guy in front of you, and try to chase him down.  Lots of speed out there and a few went back to pick up the 6.

Mary:
Plank Jacks x10 IC
Low Slow Flutter x10 IC
Freddie Mercury x10 IC
LBCs x10 IC (up on 1, hold 2 and 3, down on 4)
American Hammers x10 IC

Announcements:
F3 SouthWake 5 year anniversary at Possum Trot next Wednesday, 9/11 stair climb, Breach looking for guys to run Tuna relay after BRR, probably a few other things I’m forgetting (I’ve been up since 1:00am doing work and couldn’t fall asleep early from the Virgin Q nerves).  A lot going on in South Wake right now.

Prayer:
Crablegs and his family, Banana Seat’s daughter, Yosef’s son, Norm’s friend whose wife passed away unexpectedly.  YHC took us out, it was an honor to lead and looking forward to doing it again.  Hope everyone got their money’s worth 🙂