Tag Archive for: Yogurt

Honestly…

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FNGs: none
Warm Up: Jog around the block, circle up in the town hall parking lot.

  • 15 x side straddle hops
  • 10 x good mornings
  • 10 x daisy pickers
  • Fazio Arms (10 forwards / 10 backwards)

The Workout I took a page from the Nemo workout book and did a variation of his rock work routine from a few weeks back. Each PAX grabbed a rock and gathered at the semicircle for some rep exercises.

  • Curls for the girls (5 x lower half, 5 x upper half, 5 x full)
  • Jog to other side for 10 Merkins
  • Jog back by way of the lower parking lot, up the stairs and back to start
  • 15 x Louganis (WWIIs w/ rock)
  • Jog to other side, 10 x Merkins
  • Jog back (adding a bunny hop up the stairs)
  • 10 tricep curls
  • Jog to other side, 10 x Merkins
  • Jog back, bear crawling up the stairs
  • 10 sumo squat with rock
  • Jog to other side, 10 x Merkins
  • Jog back, bunny hop up stairs
  • 15 ground pounders
  • Jog to other side, 10 x Merkins
  • Jog back, bear crawl up the stairs
  • 10 wonderbras
  • Jog to other side, 10 x Merkins

At this point, we had some more time, so we started back with Curls for the girls, 10 merkins, then Louganis (increasing to 15), 10 merkins, and then some more tricep curls. We probably could have done another round or two, but YHC is still getting his timing right. Off to Mary.
Mary: Plank for 10, then:

  • 10 x pickle pounder
  • 10 x Australian Snow Angels
  • Outlaws (10 clockwise / 10 counter clockwise)
  • 15 x Homer to Marge
  • Have a good day

Announcements: New AO starting on Wednesday at Womble (0530).
T-Claps (Recognition): Yogurt, for getting me out to F3 in the first place, and Nemo, for giving me the opportunity to Q my first workout.
Prayer: Everyone’s parents, especially those dealing with illnesses currently.

Crazy Indian and the Medicine Ball

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EC: Aquaman, Bulls Eye, Cowboy, Cupid, Full House, Slide Rule.

Some PAX were still rolling in at 5:30. Thought they were all FIA, but then BAM! Crab Legs!

FNGs: Welcome STP–The Racer’s Edge. Disclaimer given.
Warm Up: Mosey to upper parking lot. Fancy feet step up on parking curbs, two steps per curb. All the way down, then all the way back up. Circle up for SSH 25x, GM 10x, the Sprinkler (arms pointed out front, in cadence left 1, front 2, right 3, back to front 4 = 1 rep). Loosens up torso. 10 Merkins, followed by Downward Dog.

The Workout: Was looking forward to applying this format. Indian 1: Kicked off the Indian-run-themed-workout using a 10 lb. medicine ball I picked at a yard sale. This exercise was requested a while back by Deadbolt–I think he called it Pass the Pill. Indian run formation, pass the ball to person behind you, then the six ran the ball to the front. Rinse and repeat. PAX passed the ball at first, but then we advanced to a blind overhead toss. The drop rule was in effect. Drop = five burpees. Was a little slow at first, but then Bulls Eye spiced things up with a drop or two. Probably caused by those gloves he was wearing! Or maybe the bad tosses? Either way, Cupid has dibs on borrowing the medicine ball for his next workout. Medicine ball ultimate?

The Good Morning Burpee was in full effect. Say Good Morning to a walker/runner, if they return the Good Morning, then we do five burpees. We got stiffed on several good mornings–or maybe just could not hear them. Finally, we got a solid Good Morning from Crab Legs as we converged on the greenway. Five burpees, finally!

Indian 2: Rail Road Indian Run. PAX planked up about two feet apart. The six jumped over each PAX, moving to the front of the line. Keep those hips down Slide Rule! Continue til all PAX have jumped.

Indian 3: And this was the toughest one. PAX does low slow flutter while the six does 10 WWIIs. Upon completing the WWIIs, the six runs to the front. I had planned to keep doing low slow flutter continuously, but that proved too much. Thus, we “rested” while each six ran to the front. This was a long round, even with only 12. There were more than single tears on this one!

Field of Dreams/Diamonds Are Forever. More Indian run to baseball dugouts, but sprint from greenway to scoring tower. Meet up at home plate, count off 1, 2, 3, 4. Ones go to first base line for Merkins, twos to second for squats, threes to third for LBCs, fours = the clock at 15 burpees. Complete the burpees and head to first, each group advance until each group did the burpees.

Only 10 minutes left and still want to do feature exercise: the Crazy Indian. Mosey around pond to amphitheater. Assume BTW position. First PAX drops to feet, runs around the wall, cues the next PAX, just like an Indian run, til all PAX have run. Lots of shaking arms–perfectly normal. Done!

Mary: No time, joined kettle bell COT
Announcements: Crab Legs shared his goals during his leave from work: spend time with family and have an impact on ALS. He announced that he will be achieving both soon, as he visits every major ballpark across the country. He’ll visit with and interview folks whose lives have been affected by ALS. He plans to share his journey and those stories via every social media outlet available. Plus, he’ll be looking for mainstream media coverage as well.
T-Claps (Recognition): Nice work by those posting EC this morning!
Prayer: Safe travels and high impact for Crab Legs and his family on their cross-country summer adventure.

R4TJ BB

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EC: Pre-EC included 2.5 miles performed by YHC, Post-EC involved Yogurt’s patented 8-min abs Ting hill repeats which he performed solo.

FNGs: uh uh… nope…

Warm Up:  Frankensteins, Daisy Pickers, Butt Kickers, and High Knees

The Workout:  Synchronize watches… and… GO!  PAX of 13 charged towards their hill laden destiny on the BROKED course.  We liked it so much last week, we just had to do it again.  These 13 brave HIM decided to make their legs hurt on purpose in the name of getting stronger- they got 4.9 miles for their efforts today.  The call out to the BRR crew yielded Sir DawgPound, Aquaman, ShamWow!, Blue Hen, Dumbo, and YHC

Mary: had a little lamb… little lamb… little lamb…

Announcements:

  • New AO that hasn’t been named will commence next Wednesday at Womble.  Check Slack and see Aquaman/Doc
    • Please note their is a superior alternative AO to this TBD AO and the Trot…  please see R4TJ 😀
  • Ultimate Frisbee at Tiger Blood this week.
  • YHC has your Q at Dad’s workout this weekend.  I hope you enjoy Kickball… specially modified kickball of course 😉
    • Anyone running an obstacle course or missing the Dads workout should still shoot for 2nd F at Dunkin’ if the time lines up.
  • Paradise City will be hosting a quarterly fitness test (stolen from Carpex) – see DawgPound for details and to make sure you show up for the right day if you are interested in tracking your progress moving forward.
  • An informal running option will commence in 12 Oaks on Fridays at 5am – Bring on them hills!!!

T-Claps (Recognition):  Great work out there this morning guys.  Crossway is no joke and the humidity doesn’t make it any easier.

Prayer: ShamWow! took us out.  Way to lead!

June Ultimate

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EC: Cupid, Fonzie, LED

FNGs: None

Warm Up: None

The Workout: Ultimate Frisbee, with exercise penalties for drops and goals.

Mary: None, we played right up until the end.

Announcements: New HS AO Wednesday mornings 530 at Womble, starting next week (12Jun). 2nd F Wednesday morning will be moved from  Stickboy to Bagels Plus starting next week as well to make it in between Possum Trot and the new AO.  New Fuquay AO Tuesday mornings 530 at Falcon park, starting 18Jun.

We will be playing Ultimate the first Monday of every month during the summer at Mutiny. Come join the fun! Next one is 01Jul.

T-Claps (Recognition): Yogurt for some serious movement out there today, including a full layout dive. Breach and LED for some barely in end zone catches.

Prayer: Lipsync’s calf, Shredder, Crablegs. Trojan, H1N1, and Messi travelling.

Sprints: Banana Seat, Cupid, Yogurt

10 Foot Woodage.. A New Standard at AGS

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I’m gonna start this backblast a little different to help illustrate a lesson in Iron Sharpens Iron. For those that are familiar with the movie, Pulp Fiction, I’m gonna ‘Tarantino’ this one. Here we are- Pikachu, Skidmark, Cupid, YHC, and a newly named four legged-F3 canine- Backstroke lounging with Dunkin cold brews on the outdoor seats at 7:20am for a second F reviewing the Strava feed from this morning’s run. Skidmark turns to Pikachu with Strava segments in display and says something to the effect of good recovery run, but I think we went a little  slow…..

If anyone saw their times during yesterday’s Run the Quay, Skidmark was not far off in this statement as the run today was a little over 2 minutes what they recorded yesterday. Let’s face it, these guys are fast and their recovery run was my fastest paced run of the year. Did YHC take offense to this comment, absolutely not. In fact, I knew if I could keep the shirtless wonders in my site this morning, I knew I was having a good run and that’s the point of the story, along with the great push and fellowship shared by the 7 PAX that posted this morning, 2- with a 4-legged accountability partner in tow.

Arrived to the parking lot with a clear air at our backs with almost no humidity. A huge change from a week before. Red Truck- Skidmark, Grey Truck- Nemo, Pikachu rolls up and then in the backdrop I see Cupid making his debut and picking up an early morning deposit from his FNG. Yogurt comes rolling up with Crumb Snatcher, and then followed by Maybelline.

Warm Up:

5:59 hit just as something foul exited Pikachu. With that YHC called ‘Go Time’ manuevering around the scene of crime to the first picnic shelter. Called for PAX to occupy a picnic table for a set up 10-step ups IC. Mosey’d to Ivan lot for carioca to the halfway point and butt kickers to the far end where we circled up for Imperial Walkers X10 IC. Mosey’d back to the flag for a set of stationary high-knees X10 IC.

The Workout: YHC called for a squat hold while calling out the route. With 4 PAX looking for recovery runs, some looking for 3, others 6. YHC had a mix of payement and trails planned. Those wanting 3 would head down Stinson, left on Bass Lake, right on Holly Springs Road heading down to Linksland and head back. For those wanting 6, they would take a right on Linksland, right on Salem Ridge, and a left onto Bass Lake to the trail along the boat house by the canoes and then head to the greenway. At the greenway, we would take the HSHM route up the trail into Sugg Farm and then back out to Grigsby. With the first mile down, Maybelline made the first push out ahead of the PAX followed by Pickachu, Skidmark, Nemo, Yogurt and Crumb Snatcher, YHC, then Cupid and FNG-Backstroke. As we made our way to Linksland with Yogurt picking up the six, gave Cupid the heads up that if he heads back from the point where we stood, he’d have a little over 3 by time he made it back to Womble. “I think he “Backstroke” is ok and we can do 4. Yogurt gave the nod and said, “I’ll head back with you once we hit 2mi.” This seems to happen spontaneously at AGS, PAX are always recording more miles than they think they’ll record. With a few extra fist bumps at the pole, YHC was off to join the remaining PAX. Made the right on Salem Ridge dreading that up and down hill before hitting Bass Lake. Just as I was thinking stop to take a quick breather at the bottom of the short hill before Bass Lake, down comes Skidmark to pick up the six. He began to start a conversation (which I can’t remember as I was focused on the hill and keeping up), but in any event, I somehow managed to carry the conversation and the hill at the same time. Somewhat relieved that I survived and kept up, we then joined the remaining PAX- Maybelline, Nemo and Pikachu. Nemo gave the warning to not venture 10 feet into the wooded area just to the right about 50yards up. Apparently, Pikachu adjusted gross weight, but was polite enough to do so while maintaining ’10 foot woodage’- a new standard for pathway deposits delivered during running AO’s.

PAX took note of the Sky Q’s incredible sunrise before making their way up the trail to Sugg. Strong push up the hill and to the remaining stretch to Womble, where we reunited with Cupid, Yogurt, Crumb Snatcher, and Backstroke

Mary:Stretches OYO
Announcements: Crazy Train next Saturday
T-Claps (Recognition): Cupid, Skidmark, Pikachu, and Yogurt for strong showings on Saturday and having the energy for a run this morning. Maybelline for setting the pace and Nemo for the added push throughout the run.

Prayer: Maybelline’s dad and all PAX with family members who are battling cancer. All PAX with injuries and safe\healthy returns to the gloom. YHC took us out.

R4TJ gets B.R.O.K.E.D.

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EC: YHC did 2 miles solo before official start / Yogurt completed his Ting Sprints solo afterward

FNGs: Nope, everyone knew what they were getting into…

Warm Up: Frankensteins, Windmills, Skipping

The Workout: Some running AOs refer to themselves as “BRR Friendly” (air quotes). R4TJ likes to refer to their flavor of BRR training route as the BLUE RIDGE OUTRAGEOUS KLIMB ELEVATION DEMO. We here at R4TJ like to say that your legs will feel B.R.O.K.E.D. when you’re done – Satisfaction Guaranteed! Or your money back!  So…We got B.R.O.K.E.D.!!!  For the uninformed, this is done by running from Ting, down to Crossway, continued to the dead-end on Crossway, and turned around for the return to Ting.

Mary: I think she fartsacked….

Announcements:  Best of luck to everyone racing the Quay and the Triangle Tri this weekend

T-Claps (Recognition): Aquaman for joining us on his first R4TJ, we hope to have him back more often.

Prayer:  Maybelline’s dad is fighting prostate cancer

5 Year Anniversary Special

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As always, it is an honor to get out and lead the group.  Around this time 5 years ago PeakWeek EH’d me into coming out with him to F3 while drinking a cold one by the pool.  It was one of the best decisions I made to say, sure let’s do it.

To celebrate the 5 years I thought it only appropriate to run 5 miles prior to Cletus.  It was great to have 11 join in on the fun (Flanigan, VanPatten, Emeril, M4L, Dawgpound, Pilgrim, Bernie, ShamWow, Nemo, BlueHen, and SlideRule)

The past 5 years of involvement with f3 have provided me with many things I wouldn’t have had as a sad clown… lifetime friendships, strengthened faith, improved health, greater faith, perseverance, many laughs, many miles run, and the list goes on and on…

Below is my 5 must do F3 SouthWake list that I shared with the PAX after Cletus.   Be sure to check these off the list:

  1. Pick a Big Goal and get after it, don’t quit, fall down, and keep trying until the goal is accomplished. It can be fitness, health, marriage, work, etc. You can accomplish more then you thought is possible with this group of brothers behind you.  Mine was to complete a marathon under 4 hours.  It  took me five marathons to make it happen, but each year I got faster and the goal was accomplished.

2. Participate in a CSAUP (completely stupid and utterly pointless) event. These are a great way to form a closer bond with brothers that you wouldn’t normally have the opportunity in the normal gloom.  Some of the memorable CSAUP’s over the years for me; GoRuck Tough, Beer Ruck, Raleigh Convergences (especially the one below), and ATT Long Ass Runs.

3. Find someone that you can get behind and support.  Maybe it is helping them reach a goal or supporting challenges they are facing.  You will find that you get so much more by helping someone reach their goal then achieving your own.  Many of us in the picture below have had the opportunity to support each other crossing that finish line at the HSHM.

4. Step up and Lead.  If you haven’t led a site Q – Do it.  Move on to leading a 2nd F or 3rd F.  There are many opportunities to become a stronger leader. This picture is the first kids workout I led and my 2.0’s still talk about it today.

5. Put March 21 and the Wrightsville Beach marathon on your calendar (every year).  The Wrightsville marathon has become a SouthWake tradition and a great way to get behind our brother CrabLegs! #OurLegsForCrablegs

Now on to the workout….

Warm Up:

Quick mosey over to the grass parking lot for warm ups.

Good Mornings X 10

Jacked UP!

SSH X 50 IC

Seal Jacks X 40 IC

Smurf Jacks X 30 IC

Plank Jacks X 20 IC

Chilly Jacks X 10 IC

The Workout:

Play Ball (two rounds)

PeakWeek brought me out to Cletus for my first F3 workout.  I really don’t remember all that we did, but no I almost died out on the baseball field so it only seemed appropriate to get things start on the field.

Here is how it went down…

Partner up.  Each partner went in opposite directions from home plate jogging the infield baselines.  When the PAX passed 1st or 3rd pate sprint to the outfield foul pole and drop down for 10 merkins.  After the merkins sprints to centerfield  meeting up with your partner for 10 brokeback merkins each and continue back to home plate.  Everyone completed two rounds and held people’s chair until all were finished.

Next up….

Wall of Pain- concession stand

Australian Mountain Climbers X 20 IC

Recover with 10 squats holding wall IC

Ascending testicles, 5 inch, 15 inch, 30 inch X 5 each IC

Recover with 10 squats holding wall IC

Balls to the wall X 20 IC

Recover with 10 squats holding wall

Each of the partners joined up with another group for small group Indian run back to the tennis courts taking the long way by Crazy Ivan.

Finally the PeakWeek special…

One round of suicides on each line followed by partner frog jumps.  Each partner did one court and switched with the frog jumps, then switched to wheelbarrows on the way back.

To drive home the pain of the Frog Jumps we did two rounds.

People’s chair until everyone is finished.

Mary:

  1. 5ive inch leg hold X 5 IC
  2. 15 Inch leg hold X 5 IC
  3. Americana Hammer X 15 IC
  4. Freddie Mercury X 15 IC
  5. Boat Canoe X 15 IC

Announcements:

Bottle share tonight (see Pikachu), helping with HS Food Kitchen tomorrow (see Fritter Foundation), Yogurt will continue to lead sprints after workouts including today. PAX for sprints today: Yogurt, BlueHen, Hoff, Flanigan, Slide Rule, and Kid Cracker.   Yogurt will help you get faster – Give it a try!!

I shared 5 F3 Southwake recommendations above.

T-Claps (Recognition):

I brought with me one of the original F3 SouthWake shirts to give to give to the PAX that is newest to the group.  Abe was the lucky recipient of the shirt and is challenged to pass this down on his 1 year anniversary. Yogurt who brought Abe out will be his accountability partner.  Abe is starting off strong stepping up to take the breathtaker – T-Claps man!!

Prayer:

CrabLegs and all those who have and are serving!

2nd F followed at Dunkin. Congrats to the newest Fritter remembers and thanks M4L for the cake!

What Kind of Bullshit Exercise is This?

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In an effort to make use of the Q Sheet, YHC is signing up to randomly Q through SW.  Today was a trip back to the hallowed grounds of Cletus, now with new and improved 5:30 AM start time.

EC was supposed to be a joint adventure at Deadbolt’s suggestion, but he (a) “Forgot” and (b) Chickened out of a Cletus beatdown given the threat of pull ups.  Something something rise to the challenge something set the bar higher something something.  So, a few of us (Cowboy, Cupid, UTI, Bernie, and YHC) hit up 2 miles of the chilly May morning before a proper boot camp.

FNGs: The CMD (Coal Miner’s Daughter, from WV)
Warm Up: Run the lines on the court, SSH, Fazio Arm Circles, Imperial Squat Walkers
The Workout:

Part 1, on the Courts:

5x Devil Burpees (Slap the floor; miss the jump shot; flop on defense; flip to pushup before overhead clap….1 rep)

Start with 1 legged Wheelbarrows (these are stupid hard, btw), go forward, sideways, then backwards.

Repeat with 1 legged Bear Crawl

Part 2, on the Playground:

Groups of 4 rotating exercise:

  • 5x Pullups
  • 5x Devil Burpees
  • 1 Legged Crawl Bear width of grounds
  • 10x WWII

Repeat 4x.  At some point Puddles provided the quote of the day (and title of this backblast)

Finish with extra round of pull ups before

Round 3, on the Hill:

Sprints while we waited for the 6.

This one is a bit of a blur.  We started with merkin bear crawls up the hill.  Every time your right foot came off the ground, a merkin was required.

Run back down, recover on the WWII.

Run backwards up the hill, Derkins off the fence.  Down the hill, recover on the WWII.  I think we did this 3-4 times.  Ending with some more Devil Burpees before one last trip backwards up the hill. There were hints of a Merlot on the last trip…

Mary: A few mary exercises.  Ended with Russian Ukrainian American Freedom Twists.
Announcements: Service opportunity at Food Cupboard tomorrow.
T-Claps (Recognition): Great to meet Plex for the first time this AM.  He just started F3, but was killing it.  I do not look forward to his first Q.
Prayer: So many ailing parents.  We’re getting older guys, cherish the time you have with your parents now, you don’t know how long it’s going to last.

R4TJ – gobble, gobble, gobble, gobble, gobble, gobble, gobble…. GOBBLE

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FNGs: Welcome Face Plant!  He is one of the 12 Oaks gang and a semi-recent resident to Holly Springs and NC at large.  He and his family spend their downtime skiing in either the waters of Florida or on the slopes in the mountains.  The PAX struggled in the naming process this morning, as typical the turkey left them pretty lethargic (all that tryptophan?) so we zeroed in on his favorite activities and envisioned a face plant and so he was named.

Warm Up: At about 10 minutes to start time, Cowboy, Maybelline and YHC stood alone at R4TJ as we watched Lipstick quickly exit his truck for the john.  Shortly after, Lipsick exited and began running laps around the parking lot… strange but not unusual.  We shrugged and considered the allure of the LED beatdown at Possum Trot, “this is probably it..??” we thought.  Within a few minutes or so, Nemo and Yogurt arrived on the scene.  Good!  More running buddies 🙂  Bad!  Yogurt hill repeats 🙁  JK Yogurt JK.  Within a minute of start an SUV came barreling in.  To our surprise…  A 12 Oaks clown car complete with an FNG.  As Kitty would say… Let’s GO!

So… stretching is apparently bad or has no advantages…  So… we like… jogged together around the parking lot and stuff…  PAX were encouraged to butt kick, high knee, or really do anything that made them feel like they were ready to run.

The Workout:  The Turkey!!!  A 5+ mile route that makes the rough shape of a turkey on the Strava map.  She’s a big ole bird and she gets a little angry when you approach from the back side (Crossway).  No surprise, the 12 F3 PAX had little trouble running this turkey down.

Mary:  Thy name is Yogurt – Yogurt’s Ting Hill Repeats – Guaranteed to make you faster, stronger, and a better human being!  Cowboy, Nemo, Yogurt, Boy George, Lipstick and YHC were present.(note the 12 Oaks Clown Car didn’t stick around… I kid, I kid)

Announcements:  Tryptophan really did a number on these guys today…  Silence

T-Claps (Recognition): ZZZZZZZZZZzzzzzzzzzzzzz….

Prayer:  Yep, tryptophan again…  YHC took us out.

Ultimate at Mutiny

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EC: LED, Fonzie, Cupid

FNGs: None

Warm Up: None, YHC totally forgot to do warmup, my bad.

The Workout:

Ultimate Frisbee, Shirts v Skins!

For every drop, we did an exercise. Exercise switched after 2 goals. Burpees, hand release merkins, turkish getups, LBCs, squats, few other things.

Every goal, PAX called an exercise the group did. Scorers only had to do half, if they wanted.

Highlights: Some great catches by lots of PAX (even the ones that were out of bounds!), lots of blocks and sprints

High Lights: The glare from the lights, the glare from the Skins

Low Lights: the not-so-glow-in-the-dark frisbee, LED being so tanned we kept thinking he was a Shirt

Mary: None

Sprints: Yogurt, Noah’s Ark, Banana Seat, Sugar, Black Knight, Cupid

Announcements: Try some new AOs out, spread the PAX around!

YHC will be leading ladder sprints post-workout at Fuquay AOs for interested PAX (thinking Mutiny and Kenny’s Grave/Sheepdog). Great way to improve your speed and endurance. Only takes a few minutes, it’s worth it.

T-Claps (Recognition): Happy birthday Yogurt!

Prayer: Dauber’s hamstring, Shredder, Crab Legs. Banana Seat’s kid with pneumonia. H1N1’s travel for work