Tag Archive for: Yogurt

40’s?

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YHCs first Q at Cletus. Excellent work from 14 PAX for a promised, leg heavy workout.

FNGs: None

EC: Yogurt, Fonzie, LED

Warm Up: Lap around soccer fields, 5 Burpees OYO, SSH x 20 (in cadence), 20 Plank Jacks OYO, Hamstring stretch 10 count x 2, 10 merkins, 20 fazio arm circles forward > backward > forward > backward, 8 burpees OYO

The Workout: Mosey to amphitheater for the workout. Started with 40s. Same concept as 7s and 11s except you count up or down by 5s. Exercises were step-ups and squats. Started with 5 step ups (each leg) at amphitheater, ran to top of hill for 35 squats, continued until 40s were complete.

Then we split into two groups and rotated between peoples chair (10 count by each group member) and AMRAP of dips, irkins, and derkins.

Mary: Mosey back to tennis courts for mary.

5 burpees OYO

LBCs x 20 in cadence

Dying cockroaches x 20 in cadence

10 burpees OYO

Announcements: Convergence on labor day at Sugg Farm. Two workouts, ultimate Frisbee or bootcamp.
T-Claps (Recognition): LED for taking home breathtaker for the week!
Prayer:Abe’s wife’s friend diagnosed with cancer, injured PAX, unspoken

Your social schedule for the next year…

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FNGs: Nope!
Warm Up: SSH x25 (mumble chatter about a running workout…), Imperial Walker x15,  Hillbilly x10, Stretching, Daisy Picker (slow) x10. on to the thang..
The Workout: HIM all over Holly Springs this am and some comments about Deer, I mean PAX, on the roads. Great work to the numerous miles out there this am for EC….Too many to mention. The U-Turn was in full effect!
Mary: Not this time
Announcements: Well this was interesting… What started as a notification about 2ndF bbq on 10/12 at Harris Lake turned into a South Wake who’s who of events basically through holding time for next July 4th’s CSAUP….Check slack as my fingers couldn’t catch up past JOCO Convergence next weekend and Christmas.
T-Claps (Recognition): Good seeing you out there again Skidmark! Looking forward to your full return! Also, so many 6 pick-ups today. Really great job men!
Prayer: All PAX recovering from injuries, please try and make sure you reach out to those who aren’t posting and on IR. Keep your shield lock strong!

Crazy 8’s Random Reps!

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EC: Full House, 187, Yogurt, Cupid, Axe

PAX: Yogi, Da Buisness, Brony, Full House, Fonzi, FedEx, Moby, Banana Seat, Axe, Oboe, Lipstick, 187, Dahmer, Cupid, 16bit, Yogurt, Katniss

FNGs: None

Yogurt, thanks for the opportunity!  PAX, thanks for a great turn out. Thanks to all of you in F3.  I’ve been with F3 almost 6 months, it has made a significant impact in my life, and I can assure you that many of you have no idea that you have been a part of it.

Some of you have made an impact by just doing what you do ITG, some have made an impact by what you’ve said, some have made an impact by your encouragement, some by your leadership, and some by your fellowship.  It is an honor to stand by your side!

Warm Up:

YHC arrived for his first Q at 5:03.  Debated skipping EC all week before my Q, but decided I needed it, so rationalized that I would EC but throttle back.  Upon arrival, realized there were all “deer” for the EC, great….I’ll be the 6 no problem….A little mumble chatter at the end of EC from YHC to the deer picking up the 6 that “I can’t believe you are running so fast considering the workout to come”.  It was a bluff and I think they knew…Arrived back at the lot to be humbled by how many showed up for my VQ! Beyond expectations, some audibles were required for my planned workout.

Imperial Walkers (aka Hillbillies) X 10

“A little mumble chatter somewhere in here about my cadence and incorrect exercise call out, but silenced immediately by 187.  Silence for the rest of the workout. I had no idea that 187 was so scary. What the heck? Is there something I should know about?  But anyhow thanks 187.

Imperial Walkers (aka Imperial Walkers) X 10

SSH X 20

Daisy Picker X 10

Fazio Arm Circles F/B X 10

The Workout:

2 group Indian Run around Soccer Fields to Play ground.

At the playground, taking one from the F3 playbook, we did Morning Call.  All PAX held Plank and did 5 Merkins as 1 PAX counted 5 Pull-ups. This was repeated until all PAX did 5 pull-ups.  A little confusing with 2 groups but hey I didn’t expect this many PAX.

Next a Mosey to the rock pile, where all PAX selected a rock for some arm work in cadence.  Random facts, No snake or spider bites today, and in cadence = 2X reps.

Curls for the Girls 10+

Overhead Press 10+

Tricep Extensions10+

Squats 10+

Well the adrenaline must have hit my brain at this point because it should have been 3 sets of 8 but my focus on proper counting and cadence (which was all over the place) caused random reps and random exercise completions.  I just went with it…

Next, an Indian Run around the baseball fields back to the lot where we left our rocks.  This Indian run was worse than traffic on 40. Personal note: If you are coming back to the same place you can send the PAX in opposite directions.  Yes, this was taken to heart and applied for the remainder of the workout.

Arriving back at the lot with our rocks, I remembered that 3 sets were the plan.  So again with random counts due to memory and cadence inflection, we did some arm work, 3 sets this time, random reps but I forgot the squats. 

3 Sets:

Curls for the Girls 10+

Overhead Press 10+

Tricep Extensions10+

Realized on the 2nd set that my mistake had worked out just fine.  Arms were burning, a few PAX were dropping rocks, and still had one set to go

Dropped off rocks.  Still time to go…Rinse and repeat the first part, finally something worked out to plan

Indian Run around soccer fields, 1 group CW, 1 group CCW, meet at the playground.

Plank hold and 5 merkins while 1 PAX completed 5 pull-ups until everyone had a turn.  It was somewhere in the middle here that I couldn’t complete my own workout without modifying.

Fun Fact: I may have completed 1 workout since I started F3 without modifying.  Must have been an M4L workout!

Towards the end I panicked as it seemed to much time was left and I asked Banana Seat to take over as my workout was complete along with my contingency plans of rinse and repeat (plus he was the closest to me).  He gave me encouragement that we could eat up the time with some extra ab work during Mary. Yogi ate up a few minutes with some extra pull-ups before we headed to Mary at the tennis courts. Jail Break called for the overachievers on the way to the tennis courts

Mary:

Shoulder Taps X10

Pickle Pounders X15

6” hold 0 degree to 45 degree 10 sec holds: X3

LBC X15

Diamond Merkins X10

Somewhere in here I couldn’t breath or count.  Looked to the PAX to call out exercises and I provided the impeccable cadence counts…

American Hammers X15

???

So all in all, I think it turned out to be a good workout.  My plan for crazy 8’s fell apart but the Strava map still looks something like an “8”.  It was a pleasure to lead you men. 

Announcements:

Beautification Project this Saturday at Middle Creek Elementary School Being coordinated by Foghorn and 187.  Free donuts and coffee! JACO- see facebook

Claps (Recognition):  All PAX for allowing me to lead

Prayer: Noah’s Ark and wife, CrabLegs, Quiver’s spider bite, Injured PAX, YHC took us out

Round Robin

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FNGs: Nope

Guest drivers (Snap, ShamWow and Quiver) borrowed the TBD car the last few weeks and returned it each time in better shape than when it left.  Felt good to have the keys back again this week and glad to have a PAX of 7 along for the ride.

YHC pulled into the Womble lot at 0522 to find UTI and Yogurt limbering up and looking serious.  Did some quick re-figuring and added reps to my internal playbook before coralling the rest of the troops for a mosey over to the Ivan lot.  Cool breeze suggested we might have a nice morning queued up; no dice.  Sweat pool commenced by the end of warm up and UTI was in full swim mode by the end.

Warm Up: Mosey to Ivan lot for smurf jacks, daisy pickers, Nancy Kerrigans (good twist on Fazio arm circles, look it up), flappy birds, seal claps.  Mosey (with reverse, carioca, and ray-gu-LAR) the long way around to the playground for Thang 1.

The Workout:
Thang 1: Round Robin.
Round 1: One PAX does 10 pull-ups and assigns an exercise for the remaining PAX to do while pull-ups are happening.  Rotate through all PAX.
Round 2: ditto, but 15 merkins instead of 10 pull-ups
Round 3: ditto, with 20 squats
During these rounds PAX did every exercise you’ve heard of, plus some you haven’t (e.g., Quadruple Merkin Burpees).

Thang 2: Mosey to min-Heartbreak Hill beside Hunt Center for 7’s.  Merkins at the bottom, star jumps at the top.

Q was gassed, PAX was quiet, headed back to tennis courts for Mary

Mary: Plank-o-rama including plank jacks, mountain climbers, plank holds, pickle pounders, Homer-to-Marge (reverse plank) and others.  Wrapped up with low slow flutters and a marathon session of boat canoes courtesy of Aquaman.

Announcements: BRR coming soon; stay tuned for Theme Month at TBD in September; fill out the Q sheet.

Prayer: Daily wisdom, this morning brought to you by Confucius: When you find that your goals cannot be met, don’t adjust your goals – adjust your actions.  Variety of prayers and praises expressed.

TBD needs a driver next week, August 28 – find the Q sheet or let me know.  Aye!

Don’t Stop Believing

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25 PAX came out for the conclusion of You vs. You. 14 HIM started out with a run to get the juices going. UTI looked like he just got out the pool. YHC was feeling anxious to get this thing going. A quick “push yourself” speech and we were off.

EC:
Yogurt, Go-gurt, UTI, Emeril, Axe, 187, Mookie, Katniss, Messi, Fonzi, LED, H1N1, Lucky Charms, Banana Seat

Warm Up:
Jog down to amphitheater lawn
Smurf Jacks x30
Bat wings x20 IC each
Jump Squats x20
Absolutions x10 on 8 cadence count

The Workout:
Mosey over to the white fences for typewriters
Lower rung x10 then 3 slides
Middle rung x10 then 3 slides
Top rung x10 then 3 slides

Long mosey over to Grigsby side parking lot for 11’s
Pickle Pounders and Bobby Hurley’s all done together
– saw a lot of sporadic bursts of speed out of guys during this one and I liked it

Mosey over to concession stand
BTTW Shoulder taps x10 IC
Preacher’s chair with hallelujah’s x10 IC
Rinse and Repeat

Mosey over to parking lot near rock pile
Wheelbarrow merkin suicides (partner up)
– using the parking spaces for distance, wheelbarrow to the next line, 1 merkin, then reverse wheelbarrow back to start. Go to 2nd line for 2 merkins, reverse back. Continue until the 5th line for 5 merkins then reverse back. Modify with bear crawl instead of merkins. Not sure if anyone successfully did all these without rest.

YHC looked at his Garmin and knew that we would not have time for planned Mary which was “Thunderstruck”. I’m sure everyone was happy though.

Mary:
6 inch hold into hello dollys x15 IC
LSF x15 IC
Windshield Wipers x15 IC
Heels to Heaven x15 IC
American Hammers x20 IC

Announcements:
Aug. 24 @ Middle Creek Elementary voluntary work day, Christmas Party 2nd Saturday in Dec., 911 shirt order and event, Fry Daddy run charity event

T-Claps (Recognition):
Hats off to 187, Messi, H1N1, Emeril, Axe for completing the You vs. You challenge of 5 EC + 5 BS AO’s

Prayer:
Noah’s Ark and family, IR PAX, unspoken

Wow, what a week! If you really want a challenge, try doing something crazy like UvU challenge. Continue to develop fresh ideas to keep the PAX engaged. Don’t stop believing in yourself and know you can push harder in everything you do in life. Now, it’s time for a couple days of fartsacking. SYITG when I return.

BS Out!

Better Late than Never – UvU3

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UvU Day 3. Evidently my body was feeling it today. YHC had a difficult morning getting things going. Alarm was set for 0430. Slept right through it. 0523 on the phone and I had to do a double take. I shot out of bed shaking about what to do. Missed EC already. Barely got my contacts in and forgot to drain the main vain. Shot out the door and text Emeril asking him to do warm ups until I arrived. Pulled up to the first stop sign and an elderly person in a Cadillac pulled out first, ah great just my luck. However, this person had a lead foot I appreciated. Both of us hauling tail down Angier Rd. YHC arrived 0536 as warm ups were wrapping up. Took a second to release my liquid before running over to the plethora of HIM all ready to get started. I apologized to the group and did my 5 burpees OYO. Then we blasted off due to my adrenaline rush still on high.

EC:
Cupid, H1N1, Messi, Emeril, Axe, 187, LED, Fonzie, Breach, 8-Bit, Dumbo, Yogurt, Popinski, Wiggly, Banana Seat*(post EC)

Warm Up:
Emeril: Lap around courts
SSH
Sir Fozio Arm Circles
Hillbillies
Good Mornings
Merkins

The Workout:
Mosey down to baseball field for 11’s
Starting at home plate fence – Hand release merkins in the dirt
Run to center field – Morning Wood (Turkish Get Up) in dew soaked grass
It’s kind of like a Sugar Cookie but not as bad.

Mosey over to tennis courts
Line up on fence directly across from entrance gate for Crabs in a Bucket (but with bear crawls bc Q gave bad instructions)
PAX split in half and went in opposite directions until we reached back at the entrance gate

Next we did 1-legged burpees OYO x5 each leg

Partner up
Broken Wheelbarrow (one leg free) from fence to nets. Switch partners and come back.
Bull Frogs on IR (never been done, one legged) from fence to nets. Switch and return.

Mary:
Plank hold for most of Mary
Catalina Wine Mixers x10
J-Lo x10
Side ups x10 each side
Pickle pounders x20
Pretzels x10 each side
HAND

Announcements:
FB/Slack, Christmas Party 2nd Saturday in Dec., UvU Day 4 tomorrow at Disney (Q will set multiple alarms)

T-Claps (Recognition):
Popinski wearing BT, All those that were able to make it on time

Prayer:
Noah’s Ark M and family, Frumunda’s wife’s friend tragic death

I know it’s probably no big deal to the PAX but I was truly embarrassed about being late today. My body shut down from hearing my alarm which typically I don’t even have to use one. Great job to all you guys for the hard work today. Hopefully, no more malfunctions this week.

BS Out!

Just One Minute – UvU1

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Day 1 of the You vs. You challenge had 20 HIM getting stronger together. 11 of those chose to start with some EC. YHC passed out some special treats just before the workout to those that completed EC. One FNG was there and one visitor from Carpex made his first trip to a SouthWake AO. A light drizzle came into play during the workout and the PAX was pleased by it. UvU challenge is intended to get guys out of their comfort zone and push harder than normal through the workout. YHC saw that in some guys, others were called out a couple times for walking. Here is how we went down to Paradise City.

FNG: Goya (brought by Emeril)

Warm Up:
Laps while snaking the parking lot with cariocas and slides before circling up with a squat hold.

Work on form
Exaggerated SSH x10 IC
SSH x10 IC
Exaggerated IW into HB x10 IC
IW into HB x10 IC
Exaggerated Mtn Climber x10 IC
Mtn climbers x10 IC
Exaggerated Prisoner Squats x10 IC
Squats x20

The Workout:
Just 1 Min – 3 groups for scout run
PAX will start in lower parking lot for 1 min of scout running then stopping for 1 min of an exercise. Rinse and repeat for 14 mins. Then head towards upper loop and repeat for another 14 mins.

Run, merkins
Run, bear crawl
Run, squats
Run, lunge
Run, monkey humpers
Run, plank jacks
Run, burpees

Head to laps with ramp
Run, shoulder taps
Run, broad jumps
Run, diamond merkins
Run, star jumps
Run, Turkish getups
Run, knerkins
Run, Catalina Wine Mixers

Mary:
Cold Play – Sally with 6 inch hold

Announcements:
See slack and FB, UvU continues tomorrow at The Nutcracker

T-Claps (Recognition):
EC – 187, Emeril, Messi, ShamWOW!, Axe, QWERTY, Yogurt, Go-Gurt, H1N1, Pablo, Banana Seat
Ramp Sprints – Yogurt, Go-Gurt, Snap
Breath Taker – Popinski

Prayer:
H1N1 testing, shootings, PAX on IR

It was a pleasure to lead this morning. Pumped for a strong week. Hope to see more guys out tomorrow pushing themselves.

BS Out!

Let’s get to it… Slide Rule this one’s for you! ;)

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FNGs: Nope
Warm Up: x20 SSH, x10 Slow Frankenstein, misc Stretching – Instead of going longer, we got right to it.
The Workout: The U-Turn! once again, PAX all over town this am. Some finished with 11+ after EC, some shy of 3, most hitting the 5+ mark with the 6 pick-ups along the way. Also, I’m pretty sure that Emeril wins for the day, as I rolled up early and might have seen him seeking the golden throne ahead of the turn…maybe I’m wrong.  Lastly – I tagged Bernie, Straight Cash and Pikachu, but I’m not sure if anyone else was running with them or not. I’ll update if there was anyone with them I wasn’t aware of.
Mary: Nope.
Announcements: Dad’s Camp coming up. Check the slack channel for more info.
T-Claps (Recognition): Alpine and Oyster for repeated efforts to pick up the 6. Well done boys!
Prayer: Dahmer starting a new job on Monday. Others unmentioned, YHC took us out.

What’s the count?

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EC: Cowboy, Cupid, Katniss, GoGurt, Yogurt

FNGs: Chico (from Williamsport PA, home of Little League), brought in by Schlitz, and Falwell (Liberty University graduate), brought in by Banana Seat
Warm Up: SSH x35, arm circles 15xF/15xB, seal claps 15x, overhead claps 15x, tricep stretches, Michael Phelps, pickle pounders 15x
The Workout: I focused on some of the more difficult exercises I’ve done at Cletus. We started by moseying to the double tennis courts, then partnering up for wheelbarrows. Planned to paint the service lines, but when we got there, I realized that would be too short for this PAX. Modified and went all the way to net instead. We had PAX of 18, so if we had pairs at each corner of the two courts, that would cover 16 PAX. So, the extra pair worked in the middle. I paired with FNG Falwell and he really took off on this one! He was moving strong and fast was the wheel. Everyone rinsed and repeated until each PAX had completed four turns as the wheel. I could hear the PAX grunting with effort throughout, including YHC.

Mosey to The Pit. Time for some 11s! This is definitely not an original exercise, but I wanted to get in some running. Here, we ran from sideline to sideline, maybe 80 yards or so. Mountain climbers on near end and star jumps on the far end. Always concerned about losing count, especially on 11s, I did great until we reached 9 on the near side, when I asked Snap, “Where are we? Two?” Duh.

What’s Cletus without a little hill work? Thanks Slide Rule. This time I decided to keep the count simple. Seven Derkins at the top, seven WWIIs at the bottom. Even I could keep up with the count on this one. “If you can’t Q it, don’t do it.” I guess this applies to counting as well. Was planning to start with WWIIs, but Banana Seat had different ideas. I must have reached the limit of 30 seconds of explaining the exercise when he took off up the hill. This man likes to keep moving!

Earlier in the week, I had promised a return to classic Cletus exercises, so time for BTW! PAX found a spot on the brick wall outside the east end of the Hunt Center. Easy count of 10, followed by 10 squats with good form. Form should mimic how you would squat with a barbell on your shoulders–chin up, chest out, butt out. Breach suggested that a good way to do that is by doing prisoner squats, so we did.

Time to mosey to far parking lot, COT, name FNGs, and join Crazy Ivan for their COT and bidding on Breathtaker–new charity for month of August.

Mary: Cupid led some planks with arm raises on each side while I got my phone.

Announcements: FB, Slack
T-Claps (Recognition): Slide Rule for leading July’s Breathtaker fund-raising for Meg’s Smile. About $6,700, which enough for about two “smiles.”
Prayer: Help doctor’s diagnose Noah’s Ark’s wife’s illness. Keep him strong while supporting.

 

BackBlast, BackBlast…TBD BackBlast

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FNGs: Nope
Warm Up: SSH x30, Standard Merkin x20, Daisy Picker x15, Sir Fazio 10F/B, Michael Phelps, 5 Burpees OYO
The Workout: First Q at TBD for YHC. After our first set of Burpees, we were off to form 2 indian run lines. Started off around the field path. At the Ivan lot, we circled up for some Run and Drops. YHC called the drops – roughly 10 or so. Back to Indian lines to the PL. Another set of Run and Drops, ending with 5 Burpees OYO. Mosey to Concession stand where we found some space and some wall. Group 1 BTTW, Group 2 10 count Burpees. Switch. Group 1 Peter Parkers, Group 2 BTTW. Switch. Speedy Mosey to ball fields. Group 1 5 Burpees, Group 2 sprint to center and shoulder taps for the 6 of Group 1. Switch. YHC had to modify here as I couldn’t figure out how to play catch up. When we all returned, 10 Burpees OYO. What I could figure out was another indian run. Back around the long way past Ivan again. Return to the tennis courts to find Mary.


Mary: There she was for a round of popcorn. 12 exercises (13 with my added triangle merkins). Arguable winner to Brony for the Thor’s Hammer.
Announcements: Q-Sheet awareness continues. If you are hesitant ask a Site Q, they would be happy to co-Q to get your feet wet.

Thank you Doc and Aquaman for letting me jump in. It’s an honor and a privilege to lead you #HIM.

T-Claps (Recognition):
Prayer: Noah’s Ark wife. Unspoken, YHC took us out.