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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

45 minute Abs

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16 pax showed up on brisk 34 degree day. 8 for EC.  Was a pleasure to lead this am.  Thanks for the support.

Warm Up:Jog over bridge to lot. 20 SSH IC, 10 Good Morning, 20 Fazio arm circles, 10 IW, 10 Hillbillies, some hip and lower back stretches, 20 LBC IC.
The Workout:On side of hill did clock merkins 5 each at 12, 3,6,9,9,6,3,12.  7’s – 7 lbcs, run up hill backwards, 7 dips. 7 times.back over bridge to rock pile.  Did some sort of Indian run jack webb. In a line we did 1 curl 3 overhead press, passed rock to left and repeat until through the line. To tennis courts we went. Circled up and did Captain Therkins to 7. 1 big boy sit-up,4 American hammers IC, 5 merkins. Repeat to 2,8. 3,12 etc.. 10 burpees, 10 heels to heaven, 10 Freddie mercurys, 20 one leg homer to marge.

Mary: was incorporated in workout.
Announcements:carpex F3 dads 9am bond park, March 30th convergence pulley park 7am 6am EC.
Prayer: fedex son Stargazer, shredder, crablegs and his buddy’s family. 9 yr old Jameson( movement to perform random acts of kindness this week). All other non communicated prayers.

I apologize id I missed something

Little Squirts

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8:40 on a cool, wet Saturday morning and Bluehen, Hard Hat, Speed Racer, Emeril, Potter, Q-Bert walked throughout Womble planning the first of many monthly 2.0 workouts.  Pucks, ropes, hoola-hoops and flags were spread throughout the park.  Around 8:50 the PAX and their 2.0’s started to trickle in.   Quite a few 2.0’s had already been to some workouts and had names but there was a big group of FNG 2.0’s in the mix.  A great first turn-out.

 

Warm Up:  Quick jog around the tennis courts.  Time to get the 2.0’s riled up.  First exercise Fortnite’s Hype kicked off by Bluehen.  Second exercise Floss led by Q-Bert.  Into evolution of Kid:  Planks, Monkey Humpers, Squats, Duck Walk, Butt Kicks, High Knees, Jumping Jacks

The Workout:

Jog down to back parking lot. Emeril pointed the 2.0’s onto one of 2 sides of the parking lot.   Bin full of hockey pucks in between the groups.  1 2.0 per team ran to the pin and retrieved a hockey puck and returned and dropped it into the hoola hoop circle.  While the kids raced to grab a puck the PAX did push-ups and squats.  Emeril brought more pucks than he thought so at one point 2.0’s were asked to grab 2 and then 3 pucks at a time.   Yellow card was ready to move on to a new exercise so him and a couple other 2.0’s grabbed the bin and brought it back to their side.  Automatic disqualification for his team and 10 SSH as punishment.

Next up bear crawl capture the flag

PAX put in their flags and bear crawled up the parking lot while the 2.0’s ran around capturing their flags and taking them back to the hoola hoop circle.  2.0’s quickly won.  10 burpees to the PAX as punishment.
2.0’s were up next as they put the flags on and did a duck walk while the dad’s did a 1 legged hop to try to catch them.  2.0’s won so 10 burpees to the PAX as punishment.

3 sets of indian runs back to the tennis courts area for 2.0’s vs PAX in Tug a War.  Matches started with multiple 2.0’s on one end and Flanigan on the other.  2.0’s won.  5 Merkins for the PAX.  Second match pitted Moby, Beater and Bubba vs teh 2.0’s.  2.0’s won. 5 Merkins for the PAX.  Third match pitted 6-7 PAX vs the 2.0’s.  2.0’s won again.  Everyone does 5 Merkins

Mary:

LBC’s,  Boat Canoe’s
Announcements:

See Slack channel for announcements
Prayer:

Dovetail took us out

Burnin’ Down The Quads

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9 men came out in the gloom to pick daisies, sing, and dance.

Just kidding; we worked out.

Three newcomers to Sheepdog, (not FNGs though): Cupid, Yosef, and Mufasa (from Carpex, at Cupid’s invitation). Mercy was taken on the PAX for the second half due to wet ground and the presence of cover at the front-side of the school, so 2nd F at Dunkin would be a drier affair.

Warm Up:

Mosey around the school. Imperial walkers and hillbillies, followed by leg sweeps, Sir Fazzio arm circles, Michael Phelps, Good Mornings, and round of monkey humpers to limber up the hips

The Workout:

5-to-25 squats and 25-5 merkins, changing by 5 each round, with about a 35-yard sprint between each set, e.g. 5 squats; sprint; 25 merkins; sprint; 10 squats; sprint; 20 merkins.

Then ran back around front, and did 10 squats and 10 OYO butterfly situps, followed by a sprint around the round-about. Rinse & repeat 2 more times.

Combatives started with Wing Chung punches: 30 singles, 20 doubles, and 20 triples, and then moved on to a couple of handshake techniques, because you never know when someone’s going to come at you with a vicious left-handed knuckle-squeezer (not really, but it’s useful and simpler to start with handshakes than a knife).

Mary:

Stretching (since we don’t do a good job of this, and because core had already been worked in). Practiced tension-release stretching (holding tension in the stretch for 10-30 seconds, then relaxing int a bit deeper stretch. 3x).

Announcements:

Wrightsville half, first 2.0 workout Saturday at 9. If you’re interested in the Sprint triathlon this summer, join the Slack channel.

Prayer:

The Courtine family at the unexpected loss of their 9-year-old son; Shredder; Yosef’s high BP, wants to get more regular working out; Mufasa’s mom is going through a divorce; in general, marriages in turmoil

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!

Coupons Back at Possum Trot (Double D happy)

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Warm Up:  Jog around tennis courts; circle up in parking lot with 20 SSH, 10/10 Fazio Arm, 10 Vegetation Grabbers, 10 Hillbillies, Static Arm Stretches, 10 Windmills, 10 Good am.

The Workout:  3 Firehoses, 40lb dumbbells and a PVC pipe filled with water were used by PAX throughout the work that began at the parking lot.  PAX carried coupons to the lower area near the snack building.  Dropped the coupons and headed over to the hill by the fence for 11’s with merkins at the bottom of the hill and LBCs at the top.  Long 10-count on the last merkin for good measure.  Mosey to the snack building and performed BTTW and Seated Chair 3X each with counts of 10, 15 and 20 by Dauber.  Looking at the glorious coupons, Dauber diced the PAX into 4 groups of three.  The idea was each PAX grabbed one coupon and jogged around the snack building 1-2X while the other PAX member cranked out various exercises called by a PAX/Dauber.  Exercises included Burpees, LBCs, Pickle pounders, Prisoner Squats, low-slow flutters, etc. ranging from 10-30 count.  Modify loved the Pickle-pounder cadence/count – 30?   Lots of happy PAX breaking a sweat for sure in the balmy 50 degrees.  Coupons were dropped as Dauber had PAX conduct 10 L/R leg-ups on the wall.  Double D took over for Dauber as he shedded clothing and cranked out Derkins/Erkins.  PAX mosey to the beginning of the wall and began a crossover hand maneuver along the wall to the end navigating through a set of steps.  Dauber led the PAX back to the start and set up in a derkin position with the intent of having PAX crawl under the tunnel that was formed.  Unfortunately, one PAX decided to not follow directions and threw that idea out the window by placing their hands back on the wall and performing erkins.  Regardless, PAX added to their arm workout.  DoubleD and LED helped roll up the hoses and PAX carried remain7coupons up the road back to the main parking lot near Dauber’s car.  PAX held squat until the 6th joined in.  Thinking we were close to Mary, Dauber decided to take the PAX on a cool-down jog back around the tennis courts.  And then he spotted the big hill:  opportunity to do at least one bear crawl up the hill; 10 dips on the guardrail (OYO) and safely hopped over said guardrail and ran down the sidewalk back to the bottom of the hill.  No time for Rinse/Repeat.  Mosey to tennis courts for Mary.

Mary:  Various core exercises including box-cutters, LBCs, WWIIs and then YOGA.  Dauber needed help remembering the names of the poses:  Warrior I, II, Downward dog, cobra, Pigeon, chaturanga,

Announcements:  ATT on Saturday – See Slack; lots of announcements on FB too.

Prayer:  Double D’s dad, Shredder, Moby’s dad, Brexitt, lots of injuries (PAX, family); LED spoke about a family in need and how men were already stepping up with meals/gift cards.  Dauber took us out in prayer.

NOTE:  no EC Run today although LED was ready to go…sorry no Fritter Foundation

Additionally, During name-o-rama, PAX finished with their hospital names.  Interesting fact:  we have a Junior among us (as in first name Junior).  Getting to know our brothers.

Q-Source:  Catan had 4 PAX including Gump, Double D, Modify and Dauber.  Discussed Preparedness.  Nice discussion on “getting right, living right, leading right and leaving right.”

Huge pleasure leading these men.  Thank you.  Dauber

Thanksgiving Convergence

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Kenny’s Grave was excited to see all the cars pulling in the gloom on a Thanksgiving Thursday. Disney had come to town for a visit as well as others that may not typically post. Either way, we had 24 HIM show up for a sweaty before stuffed workout.

A few men got in some EC. Great job!

Warm up:
Lap around the park with some high knees and butt kickers to get our legs loose. Carioca once we exited the track. Switch after the turn.
YHC instruct two lines at the end of parking lot. Slides/shuffles down the two combined white parking space lines then forward to the next set and slide opposite direction. Do this all the way down the go right into the agility ladders. We had four quick loops to stay on the ladders. Then we moseyed over toward the b-ball court parking area for some warm up exercises.

Focus on form :
Red Bull Smurf Jacks x20 IC (fast)
Windmills x10 IC
Plank jacks x20 IC
Ranger merkins x20 IC

Main Event: YHC lead a TURKEY workout
T – Thunderstruck right out the gate
U – Up/Downs x10
Grab a rock
R – Railroads jumps with rock
K – Knerkins x15 : on my down and up
E – Elevens on hill (rock elf on the shelf/WW2’s)
Put rocks back
Y – Y raises like Superman but letter Y
Thanks to Pikachu on the reminder. Had to pick up Y after Mary since YHC forgot how to spell.

Mary:
V-ups
Protractor into LSF into Freddy Mercury

Verse – Thanksgiving
“Oh, that men would give thanks to the LORD for His goodness, And for His wonderful works to the children of men! For He satisfies the longing soul, And fills the hungry soul with goodness.”
‭‭Psalms‬ ‭107:8-9‬ ‭NKJV‬‬

Announcements:
Official region for SW Jan 1, CSAUP Dec 15 @ 0600, Nemo Xmas party food cupboard Dec 1, Pablo POTluck Dec 29, cape fear dec 1 rehab house see M4L

Prayer request:
Crab legs, season safety, travelers, Buford surgery, web ex baby, martini baby, Moby baby (in-progress), DD dad prayers, troops and those that cannot be with family during the holidays

During COT, some PAX gave words of thanks. I’m thankful for the opportunity to lead a great group of men on this day and everytime I’m chosen to lead. We all have some many blessing and hope we recognize them more each day. Let’s express our gratitude and thankfulness to those around us. Have a great day with whomever you are spending this holiday with.

BS out!

The New Hill

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Kenny’s Grave was a little damp and moist in the gloom this morning but temps were favorable. There were 11 PAX that showed for an off course beat down. One clown car made the long drive down south to see what all the huh-bub was all about. Headlamps were ready on some of the guys. No EC needed on this AO, don’t need it.

Warm ups
Stretching
Squat shuffle
Frankenstein’s x10
Jog around parking lot with ladders and cones for 10 mins
SSH x25
Windmill x10
Mtn climbers x25

Do Work
Venture down to ladder railing near Downtown FV little over half mile away.
We were clocked at 6 MPH on the run down.
Ladder merkins 10x 5 rds lower, middle, upper, middle, lower (50 total reps)

Jog over to introduce a new hill to the PAX at Mineral Spring Park
11’s with Burpees and Turkish Get’ups
55 reps total for each

Back to rails
Dips x25

Mosey back to the flag since we were running out of time fast.

Mary
Boat canoes x10 IC
American hammer x10 IC

Verse – Encouragement and Patience
“Now we exhort you, brethren, warn those who are unruly, comfort the fainthearted, uphold the weak, be patient with all.”
‭‭I Thessalonians‬ ‭5:14‬ ‭NKJV‬‬

Announcements
HSHM, U-turn, AGS, Friday AO’s

Prayers
Work and life balance for Yosef and all of us, H1N1 may venture into new job possibilities, Martini’s baby due any day, WebEx’s family and new baby, Crab Legs, Noah’s Ark, DD’s family.

Still looking for a Co-Q at KG. I don’t mind bringing some work each week. Will welcome guest Q’s anytime. As always, thanks for those that attended and allowed me to lead today. Keep working hard in the gloom and through life.

BS Out!

I’ll make you a mountain racer

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Warm Up:
Jog around park track (1/4 mile), then circle up for warm up exercises:
Side straddle hop 20xIC
Sir Fazio arm circle 10xIC forward, 10xIC backward
Good Morning 10xIC
Squat walkers 10xIC
Hillbillies 10xIC
Mountain Climbers 10xIC

The Workout:
Partner up – size doesn’t matter – for DORA.  Odd number of Pax so YHC went solo – followed H1N1’s team for timing when to switch to run.
100 WWIIs
200 Merkins
300 Squats
While partner is doing exercises, other partners run 3/4 of the way around the parking lot, then bear crawl back to partner the last 1/4 (about 0.04 of a mile). I believe all PAX ran/crawled 6 times so totaled about 1/4 mile of bear crawling.

Some mumble chatter about not being able to run home while we were doing squats.  Just wait, there’s more!

5 Minute Mountain Legs
After failing to complete the Barkley Fall Classic 50k again, I chatted with some friends who did finish.  They suggested adding this workout at the end of long runs, so I figured I would also bring it to F3.
Round 1: For one minute, do forward lunges, alternate legs each lunge (max of 10 lunges each leg).  If finished before 1:00, rest the remaining time.
Round 2: For one minute, do backward lunges, alternate legs each lunge (max of 10 lunges each leg).  If finished before 1:00, rest the remaining time.
Rest 30 seconds because now it’s going to be tough
Round 3: Do backward lunges, 10 each leg, only when you come back to the standing position, don’t put your leg down.  If finished before 1:00, rest the remaining time.
Round 4: On picnic tables, put left leg up on bench, right leg on the ground. Do step ups for 30 seconds, keeping left leg in place on the bench, with right leg not actually landing on the bench (just in the air, then back down to the ground). After 30 seconds, switch legs.

Here is the link to the actual workout – apparently I took it easy on you guys and we were supposed to do 15 each leg in the round 3, and 1 minute each leg of the step ups! Next time…..
https://trailrunnermag.com/training/cross-training/the-5-minute-leg-circuit-for-mountain-running-strength.html

Mary:
American Hammers 15xIC
LBCs 15xIC
Low Slow Flutter 15xIC
Freddie Mercury 15xIC

Announcements:
CSAUP – Odyssey on Saturday October 20th from 0600 to 1000.  Signup here –
https://docs.google.com/spreadsheets/d/1NPIsrEXeX7jljOX4kfRqZiM_3ra3dQ1Pat0kcehPhUc/edit#gid=0

No U-Turn – we will instead do the Holly Springs Half Marathon preview run, with aid station support from LifeTime Fitness.  F3 will begin at 6:30, run club at 7:00.  Farva also mentioned he will be doing 3/1 intervals at 6:30 if you wish to join him.

Heather Jones from HSRC is running 36.5 miles at Womble tonight (10/4/18) to celebrate her son’s 1 year old birthday. She is also raising money for research into a rare genetic microdeletion he has – he is missing 4 million lines of genetic code. Here is the Facebook event – https://www.facebook.com/events/290240678256087/ and fundraising page (and more of the full story) – https://www.gofundme.com/365-miles-for-camden039s-365-days Let’s get out there and show her some F3 support!

Prayer:
Remembering Darth Visor and praying for his family. Let him be a reminder to us that it’s ok to say you are not ok, whether physically or mentally. If you are at a workout and something doesn’t feel right, or you are struggling with something in your everyday life, say something to someone.  Take a rest if needed.  It is not weakness to say you need help.
Prayers for our brothers we are missing in the gloom, dealing with sickness or recovering from injury or just being a bum!

YHC took us out, it was an honor to lead you men, great work!

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 🙂