Tag Archive for: Yogurt

Will It Go Round in Circles?

/in /by

Billy Preston knows what I’m talking about…

10 PAX showed for some repeat circles at R4TJ. YHC was honored to Q for the first time at the well known AO. Lots of habitual posters were not in attendance due to the high intense training going on for the HSHM. This workout will definitely help those running that race as we visualized the last qtr mile including THE RAMP. Today’s workout was intended to get the PAX running faster each lap while pushing harder each time up THE RAMP. The drizzle was very light throughout the workout until COT. Then the soaking began. Here’s a brief summary of how things went.

FNGs:

Warm Up:
Slow Mosey to bottom of ramp.
Leg stretches
Frankensteins
Mosey to top of ramp.
Calf stretches
Squatted side pulses

The Workout:
Loops from dumpster area near top left corner of loop across the back stretch, down to main road and then down to stop light. Circle back and left turn at the shoot for the close of the HSHM. At top of ramp (finish line) slow mosey back over to dumpster area. Goal is to cut off about 15 secs each loop for a total of 6 passes. Total distance was 5 miles for most and some PAX a lap or two less.

Somewhere around loop 4 we saw white truck leaving and this guy looked and sounded like Dumbo saying he had to leave. Not sure what happened there as YHC has never had a PAX member leave in the middle of a workout. Hope all is well.

Note to self: Beware of running with Yogurt and chatting. You will go a lot faster than intended.

Mary:
She’s still on vacation for this AO.

Announcements:
See Slack and FB

T-Claps (Recognition):
Redenbacher with solo EC run
Yogurt lead sprints in the rain up THE RAMP. Redenbacher joined him.

Prayer:
Unspoken

Good change of pace today! Lots of HIM pushing themselves to get faster. YHC was completely gasped as the garmin watch was stopped. Appreciate the opportunity to lead at R4TJ.

BS Out!

High Intensity Boot Camp

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YHC signed up to Q Paradise City with every intention of helping it earn its High Intensity Boot Camp badge and possible setting a distance record for the AO in the process.

Ran over to arrive at 0515 to see some ECers out there – Yogurt, Pablo, Emeril, Dawgpound, Buford, and YHC rolled out a minute late (something about waiting for Dawgpound) and got some bonus miles in.

Come show time it was clear we were going to be an intimate 8 today. 0545 came around and we were off.

FNGs: None
Warm Up:

Mosey to the ticket booth, circle up in squat hold for x10 IC Smuf Jacks

Mosey to opposite corner of park for x10 windmill IC

Mosey back to basketball court for x10 reverse merkins
The Workout:

Mosey to the bottom of the ramp. Pax were promised getting to visualize finishing HS Half in a few weeks so we spent some quality time on the ramp.

First stop – run from the concrete/asphalt change to the 1st foul ball market, do 5 star jumps, then back. Next trip up go to the 2nd market. Repeat all the way through the 5 markers.

Pax then picked up the 6 and assembled for an indian run counterclockwise around the park. We stopped at the corner opposite the bottom of the ramp for 10x Frankenstein’s and then continued our indian run back to the bottom of the ramp. During this portion pax were instructed to come up with a workout for our next set of  ramp repeats, but they were warned that if they were easy we would be doing ramp runs based on lightpoles (13 of them) instead of foul ball markers.

Dawgpound request t-merkins (hand release with shoulder blades pinched at the top) and YHC decided those were challenging enough to do at foul ball markers, so we repeated the last ramp repeats but with t-merkins instead.

Pax then assembled for an indian run clockwise around the park. We stopped at the opposite corner for imperial walkers x10 IC. We then stopped again at the guard rail for russian dips x10 IC at the request of Emeril (YHC aims to please when reasonable). We finished the indian run to the bottom of the ramp and YHC asked Yogurt if he wanted foul ball marker or light pole repeats – Yogurt selected light poles (of course – there’s a reason YHC picked him to choose!) and YHC selected squats to go with that. So we did ramp repeats to each light pole with 3x squats at each stop.

This was great, but it took quite a while. YHC got so focused trying to keep up with Snap that I noticed rather suddenly that we had only 4 minutes left. YHC called for pax to come down on their next ramp repeat and head to the basketball courts for mary – apparently this was not well received as most pax finished out the last set and took their time to the basketball court. Blaming that one on not enough blood left in the brain to understand what “stay at the bottom” means.

Mary:

Freddier Mercury x10 IC

Homer to Marge – x5 IC per leg

Pidgeon pose – x10 per leg (at the request of Emeril)
Announcements:

Frosty CSAUP December 7th – sign up:

Christmas party December 14th – location is being confirmed

After this workout the web team decided Paradise City had earned its High Intensity (Running) Boot Camp designation and that is now reflected on the website. Should help us not kill an FNG.
T-Claps (Recognition):

Snap for properly dusting YHC on the last ramp repeat. Dude is for real fast.
Prayer:

Pablo’s mom going to doctor today

Emeril’s wife is picking up his parents this weekend for them to move down/in with them

21

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The day prior to Cletus, YHC announced the theme would be the number 21. Warbucks and Coal Ash chimed in on Slack, but didnt show this morning. So I posed the question once more before warmup…crickets. The reason for the 21 is in recognition of, my alma mater, Appalachian State University’s #21 national ranking in the AP poll. highest ever in school and Sunbelt Conference history.

FNGs: None
Warm Up: SSH x 21, Hillbillies X 21, Cottonpickers X 21
The Workout: Took off from the normal warmup area on an Indian run counter clockwise on the track. YHC instructed all PAX to head to the pit behind the Hunt center. Unfortunately the asphalt monster was up this morning too and got him some SlideRule. PAX made sure he was good to get where he needed to be under his own power and we were resumed.

We commenced ta exercis’n, each one with a hill sprint sandwiched in the middle.
Merkins x 21
Prison Squats x21
LBC x 21
Updowns x 21
Imperial Walkers x 21; On the way down from the hill on this one, Yogurt voiced his opinion that he thinks App should be ranked 7th. Can I get down with that? Damn right.
Additional Exercise that I cant remember x 21 and back up the hill to stay thanks to Yogurt

YHC instructed PAX to grab some fence for 21 Durkins

From there, quasi Indian Run to the pavilion adjacent to the playground. (quasi because I called Indian Run and no one Indian Ran :))

Claimed our picnic tables for merkins, durkins and dips. 21 of each with the exception of the durkins. Growing up the son of an Army Officer, I was always told to never ask your reports to do something you wouldn’t do yourself. At this particular point in the Q, that was the durkin.

Another Indian run around the track counterclockwise and then stopping at the playground
Merkins x 21
PicklePounders x 21
WWII x 21

One More Indian around the track counterclockwise and then stopping at the playground. Cha Ching posited that Indian Run heavy Qs are a mumblechatter killer. Damn right.

One last round:
Mountain Climbers x 21
Freddie Mercuries x 21

Mosey Back to the tennis courts for Mary

Mary: Dealers choice: Snap started us off with Shoulder Taps then we went around the world with various exercises (mostly core), everyone doing a 21 count. Almost made is all the way back around when Yogurt called time.
Announcements: CSAUP coming up in December, Christmas Party coming up as well
T-Claps (Recognition): All PAX hanging in there and humoring me for my first boot camp Q.
Prayer: YHC took us out. Crab Legs as he continues on his journey, SlideRule to mend up quick and get back out there.

POTS Virgin Q

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13 for a veteran beatdown from the virgin POTS (Plain Old Telephone Service, for some history).  Very little mumblechatter at this one…..

FNGs: None in sight, unless you count Dauber making his TBD debut.

Warm Up: Mosey to the Ivan lot, SSH, daisy pickers, imperial walkers, hillbillies.

The Workout:

  1. 4 Corners around the parking lot:

1st round with 15 Reps of Standard Merkins, Wide Merkins, Diamond Merkins, Hand release Merkins (OYO).

2nd round with 15 Reps of Standard Merkins, LBC’s, Diamond Merkins, Hand release Merkins (OYO).

3rd round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Hand release Merkins (OYO).

4th round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

5th round with 15 Reps of Shoulder taps, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

All 5 rounds included Lunges on the short stretches between the corners and sprints on the long stretches between the corners.

Squat hold for the six at end of every round.

  1. Moseyed to Picnic Pavilion, paired up;

1st round Partner 1 Balls to the Wall. Partner 2 irkins (15), partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 derkins (15), partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 dips (15), Partners switched.

Mary:  Mary-o-rama featuring burpees, indefinite plank holds, break dancing, and sailing, among others.  Just when we thought it was over, POTS added more burpees for good measure.
Announcements:  Frosty, F3 Christmas Party 12/14 (location still under review). New AO – RedOctober 10/28 at Honeycutt Park Fuquay.
T-Claps (Recognition): POTS, for a great VQ
Prayer: For Quiver’s friend Stan, Duaber for his daughter’s last cross-country event.   DoubleD took us out.

First Chill of the Season

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YHC arrived to a chilly empty parking lot at 0505. I was quickly approached by a guy holding what looked like a crow bar at first. I kept my car running JIC. He explained that he had a flat and his phone was dead. Poor guy needed some help so I gave him a quick charge and he made a call on my phone for assistance. Warbucks and I were ready for a double down of old school vs. new school U-turn routes. Martini pulled in a couple mins before taking off to start his solo run. Feet started moving at 0516 so we could get back in time for 0600 warm ups. We arrived with about 2 mins to spare. Thanks for holding my hand Warbucks since I forgot my gloves.

Warm Up:
0600 Frankensteins, IP Butt kickers, IP, High Knees, DD Calf pulses, Squatted rockers
0604 Quick COT but Q didn’t cover announcements and prayers. My bad.

The Workout:
Running: Anywhere from 3 miles to 11 miles. Picking up the 6 was strong today as the 5 mile group all finished together.

T-Claps (Recognition):
Martini PR’d his distance today. He’s signed up for his first half (HSHM).
Runners at Ting and ATT for putting in strong work.

Great work! The cooler temps are definitely welcomed. Let’s keep up the good work on getting miles in on Saturday. Thanks for letting me pick up the Q.

BS Out!

Core Principles

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South Wake has a new champion when it comes to worn out shoes. Yogurt comes rolling in at 5:28 with what appeared to be remnants of a pair of Brooks or Asics. Toes were protruding through the toe box and the sole barely attached, flapping away as he ran. Less than ideal running shoes, perfect shoes for the weather; yet Yogurt lets out an “OH MAN’ when splashed with water leading us to believe he brand new shoes were ruined. 

EC: Pikachu, Aquaman, Katniss, Skidmark

FNGs: None

Warm Up: Mosey to the far side of the soccer field for the following exercises which shall from this point forward be known as the base exercises (in this backblast only).

  1. 10 merkins
  2. 10 Plank Jacks
  3. 10 Squats
  4. 10 Jump lunges
  5. 10 WWIIs
  6. 10 American Hammers

 

The Workout: 3 laps around the soccer field track doing catch me if you can run with a partner. Partner 1 runs out and Partner 2 does 5 Jump Squats then tries to Catch Partner 1. 

After fist lap the pair completes Base Exercise 1 & 2

After second lap base exercises 1, 2, 3, & 4

After 3rd lap base exercises 1,2, 3, 4, 5, & 6. Pick up the 6 and mosey to Stinson by the entrance to the parking lot.

Indian run to the entrance to the upper lot – 10 burpees. Indian run back and base exercise 1 & 2. Indian run to the upper lot – 10 burpees. Indian run back to start and do base exercises 1, 2, 3, & 4. Indian run to upper lot – 10 burpees. Indian run back to start and do base exercises 1, 2, 3, 4, 5, & 6. Mosey back to upper lot with a small loop to get 3 miles. 

 

Mary: Plank hold for 4 minutes. During plank hold Q reviewed with pax the mission of F3 and the core principles. COT was also mostly completed in Plank position. Count-a-rama, Name-a-rama in reverse), and announcements were completed while the Pax were holding plank.

 

Announcements: CSAUP coming up in December. Squatter 2 year anny Q at Thunder tonight – no running

 

T-Claps (Recognition): The 5 other guys that posted and allowed me to lead.

 

Prayer: Bernie and his family.  Great to see Shredder back out recently.

More of a 3rd F than a prayer but YHC brought up that we don’t forget why we come out and what F3 does for us which is why I like to include the mission and core principles into the workout. Unfortunately, today I ran out of time during Mary because I was going to ask Pax while they were holding Plank what F3 means to them. We always talk about picking up the 6 when we are running but do we get the 6 at other points in other aspects of life. If I ask a Pax what is the mission of F3 South Wake and they don’t know, does someone jump in and help them out, do we offer guidance, encouragement, or do we allow them go at it alone, arms tired, struggling to get breath, and then the Q asks them to think clearly and talk. F3 is more than a workout. It’s about body, mind, and spirit. If you read this backblast please comment on Slack under 3rd F the Pax most influential to you, the guy who always seems to pick you up, if they know it or not. Aye!

10 PAX for AGS

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EC: Fonzie, LED, H1N1, Redenbacher

FNGs: None

Warm Up: Standard Mookie Warm up…light mosey around the lot and  alternating butt kickers and high knees, which then morphed into a set of carioca. Squat Hold while YHC explained the route.

The Workout:

Standard Half Marathon route from Womble to the Greenway, around Bass Lake (counterclockwise),  up through Sugg Farm, and back to Womble for YHC, Nemo, and Master Shake. Yogurt ran essentially the same route after CoT.

Bernie and Pilgrim completed their power testing at the Womble loop.

H1N1, LED, and Fonzie continued on toward Ting and back after EC to get in 9 miles total.

Oboe rucked with breathtaker +20…solid work Oboe.

Mary: Not today, we were short on time when we arrived for CoT.

Announcements: Check Slack and Facebook.

T-Claps (Recognition): All PAX for showing up to get some miles. Oboe for a solid Ruck.

Prayer: Continued prayers for Bernie and his family and all unspoken requests.

YHC took us out.

Kryptonite-esque Monday Morning

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YHC preblasted the night before to warn PAX that today would be a high tempo style bootcamp with around 3 miles of running.  I don’t know if it was that, a little Q sheet discrepancy, or a combination of both, that led to a typical PC workout to have lower than expected numbers.  There was no flag, no site Qs, and no PAX from Woodcreek 🙁

3 Mile EC was done by Warbucks, Maybelline, and YHC.
2 Mile EC was done by Dawgpound, Buford and Cowboy.

FNGs: none
Warm Up: Mosey up the ramp to the top by the ticket counter.  Circle up for the following:
Good Mornings ICx10
Frankenstein Leg Kicks ICx10
Seal Claps ICx10

The Workout: Partner up based on speed. Partners started running in opposite directions until they met up.  When they did meet, 5 pattie cake merkins were performed.  Then turn back and run in the opposite direction until meeting up again with said partner.  This was done until there was a total of 10 meetings.  Some of the PAX that finished early did a few core style exercises near the ticket counter area until the 6 arrived.
Mosey down the ramp and over to the tunnel.  Partner 1 did BTTW while Partner 2 ran to the end of the path and back, flapjack.  Then People’s Chair was performed while the other partner ran to the end of the path and back, flapjack.  Mosey over to the basketball court / “virtual flag” area.

Mary: Circle up at the basketball court.  Each PAX called out a 10 count exercise.  Except for Lucky Charms who called 5 Burpees OYO which led YHC to conclude with 10 Turkish Getups OYO.
Announcements: We are about a month out from HSHM.  This was most likely YHC’s final Q in South Wake.
T-Claps (Recognition): Maybelline getting faster and stronger post injury
Prayer: Unspoken, YHC took us out

Truly an honor to lead – thanks guys for coming!

Recover on the Burpee

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FNGs:None

EC:Aquaman, Bullseye, Katniss

Warm Up:Mosey to Ivan lot then a few of the regs. SSH……
The Workout:Partner up. 100 burpees, 200 Merkins, 300 LBCs while the other runs at 5K finishing pace around the lot. Once all were finished we ran 400ish meters (1/2 way around soccer fields) at 100%, stop and do 20 merkins, then 400 meter cool down. Rinse and repeat 3X before it was time for Mary.
Mary:Low slow flutter x20 right into box cutters x20 right into protractors feet never touching the ground. Flip over for 20 hand release merkins then back on the six to finish off with YHCs favorite….Boat Canoes!!!

Announcements:
T-Claps (Recognition):
Prayer:Deadbolt took us out.

Scooters??

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 FNG: None

EC: Full House


Warm Up: Indian run around soccer fields back to tennis courts.

GM – 10X

SSH- 25X

IW – 10X

FAC – 10X

The Workout:  Indian run to the back parking lot by softball fields. Find an accountability partner. Four corners: each corner had an exercise: 1. Merkins 2. Squats 3. Jump Rope 4. LBC. Start with 5 reps of each. After completing all 4 exercises, you increase the reps by 5,10, 15, 20, 25…. By the end, most PAX got to 35.

Part 2: Mosey back to the tennis courts. Scooter fun! Heard some mumbling from my pre-blast about scooters. These boys were in for some fun and a core beat down. Each PAX got on a scooter. Started with suicides of the following:

  1. Ride on your butt (legs only) 2.Super man (hands only) 3. wheel barrow (feet on board) 4. Partner pushes as you sit on scooter 5. Superman partner pushes you while you pretend to fly. The PAX had a blast using the scooters and getting a core workout at the same time.

Mary: Pass the scooter. Each PAX got in a crab sitting position with their feet on the board. We passed the scooters to the left. Don’t let your feet touch the ground. This was a great way to end. Wish we had more time to add.
Announcements: F3 picnic 11/12, lots of run options this weekend…check Slack. Many PAX training for races…good luck!
T-Claps (Recognition): The Natural celebrating his 32nd wedding anniversary!
Prayer: Lots of prayers this morning spoken and unspoken. Pigpen (new baby), Robert (Noah’s Ark’s friend), and few others I can’t remember…I’m sorry!