Tiger – Ween

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As the Q rode in to TigerBlood with a Tiger in the passenger seat a small group was gathered.  The crowd increased including Spiderman.  A brief discussion was had trying to figure out the mystery Spiderman that wouldn’t talk.  I believe this webmaster likes bananas.

As the clock struck 5:30am the group was off for a quick mosey over to the front of the elementary school around the picnic tables for a warm-up.

FNGs:N/A

Warm Up:

  • Good Mornings X 20 IC
  • SSH X 31 IC
  • Merkin clock – around picnic tables.  Started at noon in the derkin position, moved over to 3 o’clock, to 6 o’clock, to 9 o’clock.
  • Jump Ups X 20 IC

The Workout:

The PAX made their way over to the bloody wall for some H – A – L – L – O – W – E – E – N.  Here is how things went down…

H – Happy Jacks X 20 IC – A SSH was executed and after every 5, 2 jump squats were done, until the group made it to 20.

A – Apollo Creed Burpee X 10 – That’s right, a one armed burpee.

L-LL Cool J X 20 in somewhat cadence – Alternating lunges followed by a burbee and a jump squat.  The burpee is the “cool” in LL cool J.

L – Ladder Jacks – SSH X10 IC, Seal Jacks X 10 IC, smurf jacks X 10 IC,  and plank jacks X 10 IC

O – One -Legged Burpee X 10 IC

W – wave of merkins – The PAX got into a tight circle starting with Emeril (not to his liking) with a 1 making our way around the circle. After reaching 5 the wave of merkins continued back down to 1.

E– Elevens – Balls to wall, merkins on the curb.  Started with 10 B2W and 1 merkins working our way back to 1 B2W and 10 merkins.

E – Elevens – Curb jumps  and dips.  Started with 10 curb jumps and 1 dips working our way back to 1 curb jump and 10 dips.

N– Narrow squats – X20 IC.  Feet together knocking out a squat.

The combination of getting after Halloween, the costumes, and humidity had the PAX working up a good sweat by this point.  Spiderman had yet to identify the real man behind the mask, but certainly had superhuman powers as he crushed the workout. The Tigerman was close to blood, but managed  to get away with just some mud.

The PAX did an Indian Run behind the school back to the parking lot.

The Q quickly pulled out a speaker for Ghostbusters.  With everyone holding the plank as the music started the group was instructed to knock out a burpee everytime “Ghostbusters” was said and plank jacks every time  “I ain’t afraid of no ghosts”.

Mary:

  • LBC X 20 IC
  • Freddie Mercury X 20 IC
  • 6 inch leg hold X 31 IC
  • Flutter kicks X 20 IC
  • Homer to Marge X 20 IC
  • Boat Canoe X 20 IC

Announcements:

Frosty CSAUP 12/07 and SW xmass party 12/14 (?)

T-Claps (Recognition):

Those who managed to make it through this work-out in a costume.

Prayer:

All those going out to collect candy and all unspoken prayers.

Fritter Favorites

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I got asked to Q Thunder.  I was excited for it is a zero run workout and I didn’t have Kettlebells.   It allowed us to do some rock work and create some new exercises.  I asked some of the Fritter boys what are their favorite Chest, Back and Leg exercises.  This set the agenda, but I did modify them.  I cannot say how much having accountability in F3 makes F3 easier and enjoyable.  About a year ago part of my shield lock formed without me knowing what a shield lock was.   A couple of us gravitated to each other looking for hard workouts and pushing each other and holding each other accountable.  Just like this Q things are easier when you have a group of guys to depend on.

FNGs:  None
Warm Up:

Jog to the rock pile and circled up
Good Mornings
Fazio Arm Circles
Hillbillies
Imperial Walkers

Grab two small rocks you can hold in each hand.  Partner up and head to the Amphitheater.

The Workout:

3 Rounds of the Emeril Flow:
10 Fruity Peebles (This is  new exercise.  Emeril said T Merkins.  This is a modification of T Merkins with the rocks.  Staring with the rocks next to you hands in a plank position go down for the push up.  Do a hand release and grab the rocks.  Extend your arms out to the side.  Bring them back in and extend them  forward, in front of your head.  Bring the rocks back to their starting place.  Finish the pushup.  That my friends is a Fruity Peebles   — New Exercise

10 Goblet Squat Press (Emeril said Jump Squats, but with my achilles I’m not doing them)
10 E2K each side

3 Rounds of the Dumbo Flow:
10 Broke Back Derkins
10 Cliffhangers (Go to the edge of the Amphitheater  have your upper body hang over the edge. Do a big boy sit up)  — New Exercise

3 Rounds of Pablo Flow:
10 Bulgarian Split Squats Each Leg
7 Mickey Mouse Push ups
15 LBC

3 Rounds Dawgpound Flow:
5 Each Leg Front to Back Lunge Holding the rocks
20 Alternating Chest Press in Bridge Pose
Batwing with Ralphies
Fazio Arm Circles Forward/Backward
Seal Claps
Overhead Claps
Ralphies

Mary:

Staying at the amphitheater:

2 Rounds of
Homer to Marge  (Dumbo Favorite)
Midget Cookie Pouches
Toe Taps

Jog to the rock pile

Circle up for some light stretching

Announcements:

The Frosty is a coming!!!   Mark your calendars December 7th

T-Claps (Recognition):

Prayer:

All pax health
All unspoken prayers

Hallelujah Suicides

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Had 5 strong PAX put in in hard work this morning at Disney. We all definitely got our money’s worth.

FNGs: None

EC: 187, Pikachu

Warm Up: Lap, 10 burpees OYO, toe touch (10 second count x 2), daisy pickers x 11, SSH IC x 31, good mornings x 11

The Workout: Hallelujah Suicides…

YHC had PAX lineup on one end of the soccer field for suicide ladders. Running from line to line was done with arms lifted overhead, hallelujah style. Each time we reached a line we did an exercise increasing in reps each line. At each return to the start line we did 3 burpees. Once you got to the far side of the field, 50 mountain climbers and hold plank for 6. We did 3 rounds, up and back for each round, of the following exercises:

Round 1: Peeping lipsticks x 5, merkins x 10, monkey humpers x 15 (repeat)

Round 2: Squat jumps x 5, diamond merkins x 10, Lunges x 15 each leg (repeat)

Round 3: Happy jacks x 5, Wide-Arm merkins x 10, squats x 15 (repeat)

Ended with a cool down lap.

Mary: LBCs x 31 IC

Announcements: Dec 7 CASUP, see slack/facebook for upcoming events

T-Claps (Recognition):

Prayer: Deadbolt took us out.

Will It Go Round in Circles?

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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!

Determined to have a nice day!

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Pick up the Q this week for TBD, had not done a Q at womble for a while. Rolled in at 5:23 to see a crowd had already gathered. We were 11 strong after Aquaman checked for FNG’s we were of.,

FNGs: none
EC: Aquaman, Dahmer
Warm Up: Mosey’d to the Ivan lot for warp ups, did 15 ssh, 15 Daisy Pickers, 15 Imperial Walker, 10 Have a Nice day.

The Workout:
Thang 1:  From Warm-up completed the lap around the field to the small picnic shelter and from some Partner Work, Dora 123, 100 Step Up’s, 200 LBC’s,300 Freddy Mercuries
Thank 2: Mosey’d to the Playground for 2 sets of 11’s from the playground to the path, Monkey Humbers and Star Jumps, the Hillbillys and Squats
Thang 3: Mosey’d to the large shelter, split with one partner on the wall did 10 count BTTW and Erkens for other partner switch partners, then 15 count Peoples Chair with Dips, switch 10 counts BTTW, with Derkins, then 15 count peoples chair and dips again and switch.

Mary: Started with Homer to marge, the went around the circle, I let it get a little squirley here, but it reigned in, we cover almost all of the standard mary exercises and some burpees.

COT:
   Count-a-rama:  11
   Name-a-rama: 9 Meh’s 2 Resect
Announcements: CSAUP Frost on Dec 7,  Christmas Part Dec 11th, Upcoming Holly Springs Half.
T-Claps (Recognition): Utah for continuing to post.
Prayer: Obie and I’s Job situation as my company has been sold. Unspoken
NMS: An honor to lead, it does not seem so long ago that I could not run for a whole workout, much less lead one. My days are always better when I work out with F3. I will continue to push myself, and you men keep me motivated.

ABSolutely Intimate Pickles

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YHC arrived to an empty parking lot. Flag planted, Tracer vest buckled, and a quick warm-up before heading out on what looked like a solo EC run. But 187 emerges from the darkness with a few minutes to spare. We return to find POTS and Slaughter in the parking lot chatting about the safe side of the train tracks in Greenville. Bobby Dall rolls in and with a little over a minute to go, Banana Seat makes a surprise appearance. 0530 hits and we were off for a core focused beatdown.

EC: 187 (+commute), Warbucks
FNGs: Too scared
Warm Up:
Warm up lap around parking lot.
Circle up for:
Goofball x20 IC
SSH x20 IC
Imperial Walkers x10 IC
Hillbilly x10 IC
Good mornings x10 IC
Sir Fazio arm circles x10 fw/x10 bw IC
Overhead claps x10 IC
Morrocan night clubs x20
Randy’s x20 (YHC called these Ralphies, but corrected it. Their brothers, close enough..)

Mosey over to urgent care parking lot, taking great care to be safe.

The Workout:
YHC advised PAX to partner up, but it turns out we didn’t need partners.

Thing 1: 4 Corners of Abs
PAX ran to corner 1, do exercise, corner 2, do exercise…, until all corners were covered. 3 rounds were performed with reps 20, 25, and 30. Some interesting mumblechatter broke out about eye contact during pickle pounders.

Corner 1: LSF
Corner 2: Pickle Pounders
Corner 3: (American) Hammer Time
Corner 4: LBCs

Carefully cross the street and head down the trail to nowhere.

Thing 2: Muddy BTTW Tunnel
YHC found some wall and instructed PAX to hold BTTW while person at the end of line bear crawls under PAX to front of line, indian run style. This was done by a few PAX, but the mud made bear crawling too slippery for 187 so we modified to bear crawl in front of PAX. After 1 round, we moved to people’s chair. Several rounds were performed. This is where YHC has a partner exercise planned, but audibled for time sake.

Mosey back toward flag and line up on long stretch of parking lot.

Thing 3: Stack-em up Hundreds
PAX found a spot on their 6 in a parking spot, out of the way of any traffic. 1 set of Hundreds was performed, then run to the other end of the parking lot for 15 merkins. Run back to other end of lot for another set of Hundreds, then back across for 15 merkins + 15 squats. Back across for 50 homer to marge + 50 LBCs (100 total) and run back across for 15 merkins + 15 squats + 15 burpees.

Time was up, so a quick mosey back to the flag for an out of breath COT.

Mary: Not today. We got plenty of core work in during workout.

Announcements:
Q-sheet is empty, let’s fill it up for the rest of the year. Only 9 more weeks!
Purple Cobra will need some Q’s while YHC is out after baby is born.
Frosty Dec 7th, Christmas party Dec 14th.

T-Claps (Recognition): Banana Seat for making the trek out to Purple Cobra, the premium Tuesday AO.

Prayer:
Praise for Slots new baby!
Banana Seat’s 2.0 battling sickness.
YHC’s M for remainder of pregnancy.
YHC brother in-law’s father passed unexpectedly.

YHC took us out.

Do you like to run? Not really. Hmmmm

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YHC rolled into the parking lot to see Third Cousin waiting.   As we got out of our cars to stretch I asked him if he liked to run.  He said not really.   I told him we were running so get ready.
Rest of the crew showed up including Alpine who ran from his house to the workout.  As he typically also runs home I guess that counts for EC.  The only EC of the morning.  Might have been a good thing as a couple of us got 6 miles in at Paradise City yesterday and my goal was another 3 this morning.

FNGs: N/A

Warm Up: x10 SSH, x10 Good Mornings in the parking lot.  On the jog stop for x10 each way Fozzy Arm Circles.

The Workout:   Indian Run to Rovisys.  OTW stops for warmup exercises and Russian Dips.  At Rovisys partner up.   Partner A run up the hill around to the top of the ramp. Merkins waiting on your Partner B as they bear crawl up the ramp.  Once together x20 Jump Squats.   Partner A typewriter down the ramp on the railings.  Partner B run around to the bottom of the ramp. Merkins while you wait.
Partner A does bear crawl while Partner B does the run up the hill.   x20 Jump Squats when you meet.   Partner B does the typewriters while Partner A runs around to the bottom of the ramp.  x20 Jump Squats before Indian Run back to the school.  Stops on the way for x5 Yurpees, Derkins.

At the school partners run opposite direction at the circle in the front of the school.  When you meet x5 War Hammers.  Keep running, meet again x5 War Hammers.  Repeat x4, x4, x3, x3, x2, x2, x1, x1.

To the small wall in front of the school.  Step ups, Russian Dips, Derkins, Steps Ups, Urkins, T-Merkins

My watch showed 3.2 miles overall.

Mary:  LBC’s, Low Slow Flutter, War Hammers

Announcements:  Shield Lock Challenge 2020.  Dec 7 Frosty workout.  Dec 14 Christmas Party.  Ruck Nov 15th or 17th to collect food for Durham Homeless. Breach will post details on Slack.

T-Claps (Recognition): N/A

Prayer: None.  YHC took us out

Clear Sky

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Wide range of ages for a Murph tonight, Pax ages 10, 29 and 53.  No EC, Standard Murph, no modifications.  Great weather under the starts and a clear sky.

Warm Up:  Run 1 mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run 1 mile

Announcements:  CSAUP Dec-7, Christmas party Dec-14

Prayer:  Gratitude and Guidance

Slow on the Rocks

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I was back on Q after a couple months of a strong rotation of others stepping up to lead the Downtown Train. Always a small but strong group showing up and ready to work.

EC was The Natural, Full House and Nemo for a 2+ mile loop down and around Womble and back.

FNGs: None
Warm Up: We warmed up, usual lap, usual exercises.
The Workout: We worked out.  Got rocks, lifted them, did exercises and runs between sets. Hit the biceps pretty hard with some decent mumble chatter along the way.  Broke things up with a “recover” on the sets of SSH and LBC.  Nemo always like to work in some good SSH sets. We did most of the rock work IC so the rep count was high and slow with a focus on form.
Mary: We did some ab exercises. A couple quick sets Homer to Marge, Six Hold, Low Slow Flutters, Six Hold again and finish with LBC.
Announcements: see slack
T-Claps (Recognition): Was great to have Full House take par in his first Downtown Train and to run with him for EC, and Flanigan for showing up and working hard despite a stub toe incident in the early hours of the morning. Also, to Sprinkler for stepping up at Mutiny this morning – his first ever F3 post was at Downtown Train a couple months ago and great to hear he has been such a positive force.
Prayer: All unspoken so we took a silent 10 count then YHC took us out.

Successful Launch of Red October – New AO in FV

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Red October made her maiden voyage on a gorgeous, crisp, autumn morning with pleasant temperatures in the 60s!  Dauber was giddy with excitement about bringing all of his kettlebell knowledge he had learned while under the tutelage of Sir Dawgpound and Nemo during many early morning study sessions at Crazy Ivan.  Unfortunately, Dauber arrived to the launch site at 5:29 and dawdled getting over to the circle of 16 PAX eager to start their Monday off right.  Double D penalized the lads with 5 burpees OYO for his “tardiness” and handed off the warm-up duties to Sprinkler.

FNGs: None.

Warm Up:  As announced through social media, Red October would join the Mutiny PAX for both warm-up and COT.  Sprinkler was “volun-told” to lead us and did an amazing job.  We warmed up with the following exercises:  quick jog around path, SSH, merkins, Fozio Arm Circles, Daisy pickers, IW and HB.

The Workout:  PAX of 7 moseyed with kettle bell in hand to the tennis courts.  A brief discussion about technique and modifications ensued with nods from all PAX eager to begin their KB work out.

The following exercises were executed using a kettle bell:

10 count Goblet Squat, 10 cadence count merkin-tap, 10 count swing (Rinse and Repeat)

10 count Bent-Over row, 10 cadence count chill cut plank-tap, 10 count halo (R & R)

10 count Lawn mower pull (L&R), 10 cadence count OH press, 10 count Midget love handles (R & R)

10 count figure 8 (5L, 5R), 10 cadence count twists back to center, 10 Arm thrusters (L,R) (R & R)

10 count pulls, 10 count straight leg/tricep pull, 10 rear lunges (L,R) (R & R)

PAX divided into pairs (Forceps had to depart for a flight); PAX without KB executed LBCs, PAX executed farmer’s walk back and forth with two kettle bells at their sides.  Crab walk to center and back from opposite sides of tennis courts.

BTTFence for a 30 cadence count

Mary:  Red October PAX were joined by Mutiny PAX after Mutiny PAX played with some cement blocks and drank lattes watching Red October PAX get sweaty.  40 count Jack Webb’s in the grass with some AB exercises too.  Double D rocks!

Announcements:  HSHM, F3 Christmas party, CSAUP

T-Claps (Recognition):  LED and his SHOCK ABSORBERS handling all of the kettle bell weight PAX ordered!

Prayer:  Double D took us out with words of wisdom.  Unspoken, spoken.  16 Bit leg issue, Quiver job/home sale.

A sincere thank you to those PAX who came out today for a different workout in FV and those PAX who sent kind words my way in preparation for this AO.  A true privilege to lead you men. – Dauber