Mosey to Novant Health
20 x SSH
20 x Imperial Walkers
20 x Mountain Climbers
10 x Merkins
Mosey From Novant Health to side parking lot of TARGET
Arm raises 20
Partner up 2
Derkins 15 2x
Squats 15 2x
Donkey kicks 15 2x
Bear Crawl / Jog-back 2x
Mosey over to the main Target parking lot
Partner Run- Target Parking Lot
Opposites ways meet up do
Carolina Dry Docs 10
Hand release Merkins 10
Neighborhood Fun Run- At each light on the Right
American Hammer 10
Merkins w shoulder tap 10
Burpees Hand release 10
Run backwards between lights
Jail Break Run back to start –
PAX: Hops, Puddin Pop, Pop Tart, HIPAA, Clover, Champagne, Sprockets, McGee, Thunder Road, Ironsides, Semi Gloss, Orange Whip, Marge, Escargot, Hammer, Flojo, Mr. Magoo, Mermaid
Lots of chatter at Hawks Nest. Disclaimer given, not sure how many heard it though. Off we went.
Mosey through campus past SwimMAC. Huff some chlorine exhaust. Keep moving up to the parking lots next to Providence Rd. Circle up.
IW x 15 IC
Mountain Climber x 15 IC
Low Slow Squat x 15 IC
Merkin x 15 IC
10 H-R Burpees OYO
Heels to Heaven x 15 IC
Flutter x 15 IC
Mosey down campus thoroughfare. Left over bridge and up to the pavilion. Find a bench.
Bench Set: 10 Step up/10 Dip/10 Heels to Heaven
AYG down the hill to 1st speed bump. 5 H-R Burpees/10 Jump Squat
AYG back to pavilion. Keep repeating until QIC calls it. Most guys got 8-10 reps.
Mary/Core: High Flutter x 15 IC/Dolly x 15 IC/LBC x 15 IC/High Plank/Elbows/RAH/RLH/Swap/High Plank/Plank Jack x 15 IC/6 inches/RLH/LLH/Merkin x 10 IC
Mosey down through campus to the bridge leading to the football field.
People’s Chair. Hold.
AYG up the hill around the back of the field and up the 2nd hill. 5 H-R Burpees OYO. Mosey back down and hold People’s Chair. Group mosey back up the hill and right to parking lot next to launch lots.
Rosalita x 15 IC/AYG to end of lot
Flutter x 50 IC-AYG sprint to end of parking lot
Plank-o-rama. AYG sprint x 2.
Mosey back to launch.
I’ve been to hundreds of F3 workouts. Seen and heard quite a bit over hundreds of hours working out with the PAX. Nothing quite like the explosive flatulence produced by Puddin Pop today. Fairly certain it knocked Champagne over out of his plank. Or maybe he just shot up out of surprise in attempt to avoid the aftermath. Either way, it was scary. Well done Puddin.
McGee, Orange Whip, Hammer leading the way on the repeats. That little hill after a few burpees, several times. Gets the job done. Had some racing going on during the sprints. Above in the mix with Sprockets and Pop Tart showing some fast twitch.
Solid work by all this morning. Rain stayed away and conditions were pretty darn nice for a workout. Appreciate the opportunity to lead the men of Hawks Nest. Awesome group of guys every week.
Have to bolt out of the workout and skip COT. Not ideal, but have to get my boy to the bus stop by 7:00. Tried to keep track of the PAX for the list, but my threshold is 15, apparently. Sorry if I missed you in the list above.
Missed the announcements. Sound off below if you have something. Thanks men, have a great day.
There I was, minding my own business last night, when all of the sudden I was voluntold that I was the Q for ignition.
Screw you thanks bottlecap for so graciously nominating me for this honor. I had no choice but decided to accept the challenge and pull a quick schedule together for the morning. My goal was 4 miles and zero abs as a show of respect to Hollywood. We got 5 miles and 10 LBC’s (sorry Hollywood). I did get some negative mumble chatter (even from Wolverine who is a machine) during some of the exercises which was a sign that I was doing a good job. I knew Bottlecap would be there so I focused on upper body to try to help this guy out for beach season….Here is what we did:
Mosey around the back of the school around to the front of the high school and circle up.
20 x SSH
20 x Imperial Walkers
20 x Mountain Climbers
10 x Merkins
10 x plank jacks
10 x six inch plank jacks
Mosey over to bus lot. Partner up. Each partner runs opposite directions around the island where the buses park. When you meet up with your partner do 10 hand slap merkins. Keep running around the island until you have met up with your partner 4 times.
Mosey around front of high school toward the high school parking lot over near the football field. Starting at the top of the parking lot complete 1 burpee at the 1st island. Run across the parking lot to the second island and do 2 burpees. Zig zag across the parking lot increasing by 1 burpee at each island until you reach the bottom of the parking lot. (you end up doing 10 burpees at the last island)
Mosey over to the side of the high school for a triple nickel. At alcove one complete 10 mike Tysons then run over to alcove 2 and complete 20 donkey kicks. Rinse and repeat 5 times.
Mosey over to the round about by the baseball fields for a round of 7’s. 1 burpee at the top round-a-bout and 6 merkins at the bottom round-a-bout. 2 burpees and 5 merkins….and so on and so until you get to 6 burbees and 1 merkin.
Mosey to COT with 30 seconds left. Quick 10 LBC’s. Thanks Wolverine, Legal Zoom, Bottlecap, Rubbermaid, Foundation, Deflated, and Gerber for joining me on my Ignition VQ. Appreciate you guys allowing me to lead for an hour and hope you enjoyed it.
I’m not gonna lie, I would have rather stayed in bed this morning with the temp just hovering around the freezing point. But 14 pax had a better idea and YHC had a marchmadness plan. With two FNGs in tow and a partially heard disclaimer we launched.
Mosey around the lot to pick up the visitors. Mosey some more around the parking lots. Pax thought YHC was lost but we wound up just where we needed to be. Circle up for some COP
Cop 8 exercises x 8 and 16 IC – SSH, IW, Mtn climber, Flutter, Merkins, Squat
Mosey to halfway between playground and pavilion. Partner up and run the first round of RockZero madness.
64 – 8 rounds. P1 runs to do 8 pull ups at the playground. P2 runs to do 8 dips at pavilion Run back and meet for 2 burpees each. Flip flop exercises and repeato till you get to 8 rounds. Should get you 4 rounds of PU (32), 4 rounds of dips (32) and 8 rounds of burpees x 2 (16)
Little plankorama to wait on the six and one phone call from the M. Mosey to the volleyball courts.
32 – 4 rounds 8 sand pushups/lunge walk/8 pushups last round bear crawl. #crowdpleaser
Mosey to pavilion ramp
16 – garbage can suicides – 16 assorted Mary at the top. Run to last trash can and back. That’s one. Repeato for all seven cans and stride out to the parking lot
8 – 2 corner to corner runs. 8 ccds to start and end. From soccer field corner run zigzag across field to ¼, ½, ¾ and to the end. Walk to the opposite corner and repeato back.
4 – 8 flutter on end line then sidestep to half field. 8 flutter and sidestep otherway to end. 8 flutter and backwards run across 1/2 field to 8 flutter and a stride to the end.
Mosey up to parking lot where we had one stop for people’s chair and a potty break. Mosey to middle parking lot.
2 – 2 out and back runs from light pole to light pole with 8 Merkins on each side
Mosey back to launch and down the lot to bottom. There were eight upsets from a 10 seed or lower in round 1.
1 – 8 burpees stride out to end of parking lot
Circle up for a round of American hammer IC x 16 and Heels2Heaven x 16
Moleskin: hard work by all today with a solid group of 15 on a cold day morning. T-claps for ductwork and chaos for bringing out some new guys. YHC thinks Geraldos hearing is going as he missed the whole disclaimer but was able to keep an eye on cadence and remind YHC that he is rusty. That’s what not posting for a month gets ya. Strong work from hammer, sprockets and brushback who were all out front. I gotta admit I think the garbage can suicide is one of my fav things to force pax to do. The sandpit is an exciting place as well. Last round bear crawl sub for lunge was a shoulder smoker. Our two FNGs were stride for stride with their sponsors. Mr. Jenkins and Pythagoras are great additions to the pax. Humbled to lead. Tks for the Q gents. Enjoy your sat and go Murray state. Cause Syracuse already stunk it up for me. Udder, who likes to do the flutter, out.
Announcements: There are many races in the near future. Pick one and get training. Crane relay V2 in July. Fng/welcome back Kotters day 3/30 at blakeney. Check the schedule for details. Ductwork with the eloquent outro prayer.
12 PAX for the weekly Friday edition of ultimate Frisbee
Diclaimed, quickly and mosey to the corner endzone of the football field. For COP
SSH x 15 IC (no one counted so not sure of the #)
LSS x 15 IC
IW x 15 IC Mountain Climbers x 15 IC
Alt thigh slap x15 IC
Alt shoulder tap x15 IC
Diamond merkins x 10 IC
Partner up, P1 runs clockwise and P2 run counterclockwise on the track. When partners meet do 25 partner derkins EACH (legs on the back of planking partner). Repeat 4x through.
Mosey to The Hill Behind the End Zone for 11s: pull ups at the top, burpees at the bottom Several rounds of mary when finished Mosey back to the turf starting at the end zone: 25 yard bear crawl, 25 yard lunge, 25 yard broad jump, mosey to goal line and plan up Plank-o-rama of sorts and AYG back to opposite end zone. Repeat x2
Mosey back to The Hill Behind the End Zone (wish this had a name) and run backwards to the top. Head back to launch.
Moleskin: Close to a record turnaround time for me on a backblast. I felt a
Close to a record turnaround time for me on a backblast. I felt a considerable amount of pressure from Gummy who trolls reads nearly every BB and chimed in on my last Joust Q which he didn’t attend. I know, I know, he kids because he loves. Although this was 3 months ago, he has the memory of a sloth… or maybe he just reminds me of a sloth with his SSH form. Either way, he didn’t take kindly to my F3 geographic terminology and made that aware again last night on Twitter. Ductwork pleaded for him not to poke the bear and Header and Dollywood audibly followed up YHC’s instructions with “who made him so mad” comments. Blame Gummy for the pain this AM. I threatened to make it an all hill workout in spite, but remembered that if I don’t want to do it I can’t Q it. In all truthfulness, I always try to script a challenging workout that pushes you past your comfort zone. Otherwise, why else do we wake up several hours before the rest of the world? The camaraderie and perseverance we gain by pushing through difficult workouts together is second to none and I appreciate you all for getting after it this morning. When I first called out 25 durkins PER pax, much mumblechatter was heard and clarification needed. But everyone pressed on and little did they know that was the ‘easiest’ part of the workout.
We really should think about naming the hill behind the end zone. Opine below.
Dollywood is a beast
Header left early, mid hill 11s but told me beforehand and that it had nothing to do with my Q
Smokey was unrecognizable not wearing a Tennessee hat
Rookie mistake by Chin Music to not wear gloves – think it was 39 degrees
Baracas said it was the worst 2 miles he has done in a long time (I concur)
Thanks for partnering Funky – great work on the derkins and good luck to your M this weekend at her speaking engagement.
Red card, Sweeney todd, and Scully great work out there and to meet you. SYITG soon
Thanks to Ductwork for the take out and the opportunity to lead these men today!
PAX: Purple Haze, Escargot, Torpedo, Brilleaux, Deadbolt, FNG (9-Mile), Frehley’s Comet, Snuka, Dr. Belding, Uncle Phil, Scabby, Lorax, Mermaid
Scheduled Q, Swiper, got pulled away by work obligations. YHC attempted to shift the schedule to find an alternate Q, to no avail. Bunch of guys running the P200 and on Spring Break. Deadbolt from F3SouthWake (Fuquay-Varina/Holly Springs NC) was in town and brought an FNG. Glad to have them. Thorough disclaimer given and the call given for a few men to step up and lead segments of the workout. YHC took the lead to start.
Mosey to Tartarus and up the ramps to the top. Circle up.
SSH x 10 IC
Imperial Walker x 10 IC
Low Slow Squat x 10 IC
Merkin x 10 IC
Alternating Shoulder Tap x 10 IC
Alternating Hip Slaps x 10 IC
YHC asked for a volunteer Q. Scabby stepped up.
Mosey down the stairs to ground level, up through campus to the picnic tables at the front of school.
10 Jump Up/10 Dip/10 Derkin
We did this 3 times. Scabby lead plank-o-rama after each round.
Mosey North on 51 to the shopping center at Carmel/51. Partner up.
Partner 1 runs up stairs and over 2nd floor walkway. Down stairs and back to Partner 2.
Partner 2 does called exercise. 3 rounds.
YHC led Mary-Flutter x 20 IC/Dolly x 20 IC
PAX asked for a volunteer. Lorax stepped up.
Mosey out of the parking lot past the traffic circle down to McMahon. Take a right. Continue to rock pile. Grab lifting rock. Find partner.
Partner 1 runs up McMahon. Left up thoroughfare around traffic circle and back to Partner 2. Partner 2 does called exercise. 4 rounds.
Q back to YHC. Mosey down Little to launch lot.
Burp-N-Merk to close us out. Burpees with ascending number of merkins from 1-10.
Big welcome to Deadbolt and FNG 9-mile. Deadbolt was in from SouthWake. Usually posts Rock Hill when in town. Brought 9-Mile, who hails from the suburbs of Detroit, also in town on business. Glad to have them both join us. 9-Mile has a workout group up in MI. He notes that they do similar type workouts. He is in good shape.
Kotters to Uncle Phil. Good to see him in the gloom.
T-claps to Scabby and Lorax for stepping up to Q parts of the workout. F3 is a group of participant leaders. We all need to be ready to lead in the moment. Thanks men.
Glad to have Haze back out at a boot camp. He brought some mumblechatter, as usual.
Hops was HC yesterday. Coming off IR. My actual text string with him, in part:
Hops-Was going to wait and test knee on a run Saturday/Sunday; but I’m itching to get out there…
YHC: Post Centurion. Will make sure it is a good one. Can always stop if it hurts.
Hops: Will do
YHC: Puppy is letting you HC these days?
Hops: Yep! Much rejoicing on that front
Puppy for the WIN. Next week it is, then. Glad he is ready to come off IR.
Strong work today men. T-claps to Lorax for the takeout.
Dash for Downs-TOMORROW-Blakeney. Speed for Need will have 6 chariots.
Serve opportunity in Metro. Local school has approached F3 and asked for mentorship through a workout for the boys. Torpedo mentioned this. Look to f3metro.com for details.
Escargot on Q next week. Former site Q takes the helm for the first time in quite a while.
Ya stare, ya glare, ya constantly try to compare me
But ya can’t get near me
Started the morning off with a slight bit of confusion. No assigned Q due to miscommunication, but YHC graciously offered to help. Bam, time to go with a fast hustle past Camp Gladiator. Looks like they are getting a larger crowd. Maybe I should start charging for this F3 thing?
It’s WAMRAP so we kept it simple. 10 Derkins and 10 Supine pullups. Run across parking lot stopping for 10 8-Count Body Builders. Run up deck stairs for 10 Donkey Kicks and 10 Calf Raises. Back to middle of parking lot for 10 full sit-ups. AMRAP – adding 5 more reps to the derkins, pullups, calf raises and donkey kicks each round.
McGee posted on no sleep with the new two-week old at home. Apparently she’s very chill and an avid pooper. Based on Porta-Potty usage at workouts I know some PAX who could be described in the same manner. I just hope McGee washed his hands before posting. And by the way, if he can make it out all crappy and tired, what was your excuse to fartsack??
Speaking of McGee. At some point between the birth of his 3rd child and WAMRAP he heard “The Humpty Dance” by Digital Underground FOR THE FIRST TIME!!!!!! Seriously. He didn’t know that literally the rest of us had heard this song countless times for years. His favorite rhyme:
My nose is big, uh-uh I’m not ashamed
Big like a pickle, I’m still gettin’ paid
I’d really like to see him weave that into a LinkedIn post on Universal Indexed Total Value Underwritten Term Life Insurance. I’ve read those posts. They sound smart but I can’t understand any of it.
Turkey Leg is getting close to the Boston Marathon again. WAMRAP was a rest/cross train day for him. I hear the weather forecast in Boston is supposed to be worse this year than last for the marathon. Something about choking levels of volcanic ash and a locust plague.
Squid maintained impeccable form. Even going up the steps. No skipping steps. He hit every last one. All this while his boy Pop Tart was waiting for huntin’ season in his “don’t shoot me” orange hat and attire.
Taco Stand kept bringing it like he does each week, although this week he failed to bring two 20-something FNG’s. I think they’re his interns.
Rachel and Purell led the pack as expected.
Thanks to Squid for the take out.