Let Me Teach You a Lesson…

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It normally doesn’t take this long to squeeze out a backblast, but this one needed to take some time to do it justice. We all joke at the lessons M4L can provide. Sometimes he shows to workouts he commits to, sometimes he doesn’t. Sometimes he does 1/2 of the workout, sometimes he does 1/2 Side Straddle Hops, sometimes he does a full one or just flaps his arms. On that Friday, last week at Kung Pow, he delivered one of the more memorable Q’s I’ve been a part of, and truth be told…when he shows to Q, they always have a lesson.

On an aside, these guys at Wescott are bringing it and I’m not saying it because it is home turf. I have yet to see a duplicated workout and every single one has a signature footprint. Pablo’s manhole merkins, Deadbolt and DoubleD’s Reagan era burpeefest, and who could forget that time where YHC almost killed Fram, DoubleD, Sprinkler, and Fonzie with cardio cul-de-sacs a few weeks ago.

I will say this, anytime I have seen M4L Q, I always come away with something. It could be an exercise routine, it could be something personal he has shared, but more importantly, his Q’s always extend beyond just a workout (hence F3- more than a workout) and have always shown me to appreciate the moment and embrace these great things we have… F3 and each other. Just like we tackle these workouts, we are also going through everything life throws at us together.

On this Friday morning, it was destined that something special was gonna happen. Pre-Blast yielded 8 HC’s, which was a really high number considering none of the regulars were HC’ing the night before. Also, nobody HC’s anymore…anybody else notice that?

Picked up Deadbolt… yes- we drove only being a half 0.4 mi down the road.  Arrived  to a completely full Wescott parking lot, 13 PAX limbering up, representing all areas of SouthWake-some from Fuquay, another from 12 Oaks, even one from Cary and also from Raleigh. 15 total- A new record at Kung Pow.  Full House later shared that he was undecided that morning, but just like Nemo from a few weeks ago, he was drawn by the pre-blast marketing campaign.

What on earth did M4L have planned? Whatever it was, it was about to go down as we were at 5:29 and the mumblechatter was starting to rise above the level that gets us exposed on our neighborhood Facebook page.

Time to mosey. Extended the 15 PAX group across the street to do some warm-ups at the Veterinary clinic across the street.

FNGs: None, but would be alot cooler if there were…
Warm Up: SSH X10, Burpee X10, Uneven Merkins- Right arm extended forward x10\Left Arm extended forward X10. Mumblechatter= more burpee X10, then followed by a mosey back to M4L’s vehicle.

The Workout: Upon arrival, M4L pops the trunk. Strategically stacked where several bricks with the words “No OYO” spray painted on them. Everybody grab a brick- one for each hand. I’ve seen this workout once before, but judging by the other faces they had not and wasn’t sure what they were more surprised by…the possibility that they’d have to carry these bricks the whole workout or what M4L meant by “No OYO.” As suspected, Midget instructed PAX to mosey with bricks in hand down Wescott Ridge. PAX stopped about halfway down among the trees lining what we refer to in Wescott as the ‘fairway.’

As a tribute to New Mexico, PAX performed a series of quick feet with bricks in hands. Recover on the mosey to Bells Walk (oh- if anyone puts the bricks down, 10 burpees with bricks for all PAX). At Bells Walk, M4L calls for a Indian Brick Walk with curls where the trailing PAX double times it to the front curling alongside group of 14 PAX who are also curling in single file. Made it to the end of the cul-de-sac for 31 Monkey Humpers with bricks (31 years since entering the US) . This was also in honor of one of our favorite Wescott residents, bless her heart. She is looking for a gently used Oboe, so if anyone knows a friend of a friend who has one let us know. A real Oboe…not you, Oboe. Really- not kidding.

After those were performed, M4L called for a faster paced Indian Run with bricks, except halfway down the street, Q ended up ‘dropping’ his bricks.. 10 burpees OYO all PAX. Continued to the end of Bells Walk and onto Dumbo’s house. How we were able to fit all 15 PAX in his driveway was beyond me, but we did and its unfortunate he did not have a Ring camera to capture this. There was mumblechatter as to the other cameras he has in his house, but we would need to wait for him to return from vacation to either confirm or deny.

Inside the driveway, all 15 PAX performed 31 tricep extensions , followed by 31 overhead presses. With arms already significantly torched, M4L now reveals the true meaning of the lesson behind the “No OYO” bricks. He instructed PAX to partner up. From here, one member of the unit would give their bricks to the partner, so one carries all 4 on the mosey, while the other stays with him for moral support. Do not leave your partner- He will need you.

Not sure Fram got that memo, even with 4 bricks, he was running a 5K pace and YHC was having trouble keeping up with him as he made his way up Wescott Ridge and down to the Palm City cul-de-sac where M4L used to live. At the cul-de-sac, M4L shared a story of what F3 means to him and specifically how PAX should never do life alone- hence the “No OYO” bricks. We all carry something and should never feel afraid to ask for help and lean on your brothers to help you through difficult times. A message that hit home with everyone that morning.

On the return, PAX mosey’d with their bricks again, making sure that each partner didn’t leave the other behind. At the top of the hill, M4L did a quick check of the lead PAX to ask where their partners were. If they were left behind, he instructed them to apologize for leaving them behind as a reminder that we are all accountable to ensure we are picking up the six.

Mary: Merkins on the “Bring Sally Down”- A tribute to “Gone in 60 Seconds” (67 seconds to be exact-the amount of time remaining in the workout)
Announcements: Q Swap coming in August; New AO- Something Awesome on Monday
T-Claps (Recognition): All PAX getting out there this morning. A great crowd, great workout, great message.
Prayer: Healthcare workers, Bondo’s new grandchild Piper. Continued health for families near and far.

Double D took us out!

Filter or Cowboy Style?

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The air was thick down in the Teeter bowl this morning.  Cigarette butts were abundant among the parking spaces that were used just about all through the workout. Mumblechatter surrounded cigarette style preference, proper exercise form, slow bear crawlers, and the size of sweat stains. “Hey, can get that last drag?”  “You got menthol filter over there?” “Nah, this ones cowboy style.” “ How many merkins on these burpees?” These were only a few of the mumblechatter examples as we moved constantly throughout today’s AO.

EC: YHC, 187, and Aquaman. Why did we take the Wescott hill route.

FNG’s: None, but Bullseye is officially an FNG behind the wheel with his permit now!
Warm Up: Mosey around the lot a bit stopping for Good Mornings, Sir Fazio’s, Squatted Seal And Overhead Claps, Frankenstein’s, and Imperial Walkers.
The Workout: Bear Crawlers Choice as we laid down some tracks along the parking spaces. Each pax in a parking spot. First pax calls an AMRAP exercise and bear crawls to the end.  Continued this procedure for the whole workout. The only break in action was when we hit an island, we all jailbreaked to the end of the lot, moseyed back to our spots and continued. Did this twice. Lunge walked back the second time. All kinds of exercises were called. Merkins, Irkins, dirkins, dry dicks, squats, lunges, pistol squats (ouch!), Shoulder Taps, WW1s and 2’s, Pickle Pounders, H2M, LBC, LSF, Guantanamo’s, burpees, Star Jumps, absolutions, Peter Parker’s, Box Cutters, Boat Canoes, American Hammers, mountain climbers, Freddie Mercury’s, wine mixers, plank holds, side planks, and several more.  The pax altogether called out a solid workout!
Mary: During the Thang.
Announcements:  Mix it up, get to other AO’s this week.  Mulch continues. Q Swap at the end of August.
T-Claps (Recognition): Lots of sweat stains on the lot this morning.  Great work HIM’s!
Prayer: Military, first responders, teachers to have peace and service during uncertain times.

I discovered today we could not do this routine all the way to the end of the lot.  We got about 2/3. Thanks brothers for helping me learn new things each time I Q. Honored to lead.

There was an Axe but it wasn’t used

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EC: Dawgpound, Cowboy, Katniss, Red, Emeril
FNGs: Nope
Warm Up:

Circled up at the top of the parking deck.

Foot Trace
Tootsie Rolls
Hip Barrels
Spinal Twist
Shoulder Shrug
Neck Stretch

The Workout:

10 Reps Bow Draw to the Side Each Side
10 Reps Uppercut Each side
10 Reps Squats switches
5 Reps Bow Draw to the front. Each Arm
5 Reps Uppercut with Lunge each side
5 Reps Lunges to Squat Switches. Each leg

Did the Onnit game workout. 45 seconds work 15 seconds of rest. If you finish early increase the number of reps by 2. Start at 4 total for each exercise. If you take longer then 45 seconds decrease the number of reps by 2.

Bow Draw Series
Uppercut Series
Squat Series

Mary:

Onnit 6 minute abs – Up to 6 minutes or 30 rounds. No stop keep ongoing
10 Second Plank
10 Second Plank knees to Elbows – Nice and Slow
10 Seconds Mountain Climbers – Nice and Slow
20 Seconds Situps Hug your knees
20 Second Bicycle nice and slow
20 Seconds Russian Twist
20 Seconds Bowl

Announcements:

Mulch Sign Up

T-Claps (Recognition):
Prayer:

Unspoken prayers

All Upper body at Ivan

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FNGs: None
Warm Up:

Circled up at the top of the parking deck.

Foot Trace
Tootsie Rolls
Hip Barrels
Spinal Twist
Shoulder Shrug
Neck Stretch

The Workout:

5 Rounds of the following Exercises. 30 Seconds Reps 10 seconds rest

Kneeling Clean and Press
Push up On Bell
Lawnmower
Bobbity to Bbbity
Shoulder Press
KB raises
Midget Cookie Pouches

Mary:

Onnit 6 minute abs – Up to 6 minutes or 30 rounds. No stop keep ongoing
10 Second Plank
10 Second Plank knees to Elbows – Nice and Slow
10 Seconds Mountain Climbers – Nice and Slow
20 Seconds Situps Hug your knees
20 Second Bicycle nice and slow
20 Seconds Russian Twist
20 Seconds Bowl

Announcements:

Mulch Sign Up

T-Claps (Recognition):
Prayer:

Saddique

Oh great :/

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EC: Emeril, Dawgpound, Cupid, 187, Skidmark

YHC has three favorite exercises: The first is the merkin clock. We would not see that today, that comes out on special occasions. The second is the two man catch me if you can Indian Run. We commonly see that at Paradise City but not today. My third is the three man Indian Run. It is typically higher tempo with slight variations to pace. You really get a race feel when doing it. Start out fast, then run faster. I also like to make the three man indian run random grouping, it get’s people out of their comfort zone.

YHC promised no warm-up and to be ready at 0530. At 0529 it looked we had the final group there so we counted off in 4’s. A moan overtook the group as guys imagined what was about to happen. Some may have prayed for a good group of like paced Pax, then cursed the devil when the groups were established.

Group 1: Pablo, McNugget, Cupid
Group 2: Snap, Bondo, 16-bit
Group 3: Emeril, Katniss, Lucky Charms
Group 4: 187, Dawgpound, Skidmark

FNGs: none
Warm Up: none
The Workout: Three man Indian Run as promised with the group heading out on the Paradise City EC route. At the top of the first Bridgewater Hill stopped for 10 merkins, 10 squats, 10 LBC’s. Continue three man Indian Run to the top of the next Bridgewater Hill for 10 merkins, 10 squats, 10 LBCs. Three man Indian Run to fence at the bottom of the hill. Pax would be doing 11s back up this side of the Bridgewater hill.

Pax would run a three man Indian Run up the hill and complete Peter Parker Merkins. Then jail break down the hill for reverse lunges (L/R = 1). After a few loops Q audibled to only going up the hill halfway. At some point Dawgpound traded himself to Group 2 for Snap.

Whole group Indian Run to the top of bridgewater hill for 10 merkins, 10 squats, 10 LBC’s. Continue 12 man Indian Run to the corner of Main St. then jail break back to the basketball courts.

Mary: Yoga stretching
Announcements: Mulch, Scramble week
T-Claps (Recognition): Cupid finishing his master’s.
Prayer: Piper (Bondo’s granddaughter), McKeon family

Out and Back

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3 PAX showed to AGS for some miles, but only two were eager to knock them out this morning. YHC was still sore from all day yard work the day before, and perhaps some residual soreness for the bricks M4L made us run with for 40 minutes on Friday. In any event, Cupid had a good suggestion to do some 1.0 out and backs, with Womble as the focal point, making sure YHC didn’t feel left out and would be able to check in throughout the workout. Perfect!

FNGs: None
Warm Up: Half circle to the back of the soccer fields. Imperials X10, Fazio, 10 F\10B. Good Mornings X10. Continued on the mosey back to the picnic shelter on the opposite side of the soccer fields. Squats X10

The Workout: Out and Back #1- Get your Groceries- From the top of Stinson to Lowe’s Foods and then back to Womble

Out and Back #2- Cletus EC route- Top of Stinson to Raleigh Street

Out and Back #3- Continuation of Out and Back #2, and instead of heading back to Womble, PAX took Grigsby all the way around and to the fence at Sugg. Great work throughout by Cupid and Oboe, who got a solid 6+ mi in.

Mary: Stretches OYO
Announcements: Q Swap coming in August
T-Claps (Recognition): Cupid and Oboe for getting out there this morning and additionally to Cupid for getting a 60 mi week. Great Work
Prayer: Health Workers, those with family members near an far that are ill. YHC took us out.

The Ruck – 3 Mile

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FNGs: None
Warm Up:  OYO
The Workout:  3 miles red loop and some extra strolls in the parking lot.  Midget and his Gal sighting (someone’s alarm did not go off). PAX carried 20-50 # depending on stupidity, I mean strength and will-power.
Mary:  No appearance but a ton a mumble chatter.
Announcements:  Mulch, future Rucks.  And for the record, do not ever piss off POTS!  He was on a roll today and a wee bit cantankerous.
T-Claps (Recognition):
Prayer:  Unspoken

 

52s at Casino Royale

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FNGs:  None

Warm Up:  YHC was anxious about this Q.  Slept poorly the night before waking up repeatedly.  Had sent out a pre-blast getting PAX excited with a Daniel Craig-themed meme wearing a tuxedo talking about coupons and asking if PAX were all in?  The problem was simply, was the Q all in?  With a 52nd birthday rapidly approaching, I wanted to incorporate the number 52.  A deck of cards was too easy.  Regardless, I broke out pen and paper and wrote down various exercises for each weight.  Somehow I managed 4 hrs of sleep.  Alarm went off and I was delighted to see we had just missed the rain in the forecast.  Still wicked humid with temps in the 70-75 range.  We were still going to be moist.  I pulled into Fleming Loop and only saw two Deputies parked side by side in a distant parking lost.  They watched me unload hundreds of pounds of kettlebells and dumbbells lining them up meticulously (6 feet apart) on the sidewalk adjacent to the snack shack.  I planted the flag and waited.  I was early.  In the distance I saw glowing lights from a vest approaching.  It was the site Q, H1N1 with his son Messi.  I think Messi literally grew a foot since the last time I seen him post.  I said hello and excused myself as nature called for the second time that morning.  Luckily being the Eagle Scout that I am, I was prepared.  Took care of business and sanitized just in time to see 16 bit had joined and was delighted to see another PAX pull in in a Honda Pilot.  It was Banana Seat.  Did not recognize him without the Yoda mobile.  Well it was 530 am and when needed to start.  Started slow with 10 good ams.  Proceeded to do 10 Daisy pickers, 10 windmills, 10 seal claps and some static arm stretching.  Not sure what I was thinking but I called 52 merkins.  Started and got to 10 before a car pulled in and head for us.  Poor planning on my part.  Stopped while the car ended up a bit away from us.  Called merkins again to finish off with 42.  About #38 I was like, “WTF”?  I can crank out 50 just about anytime in my house.  I was on the struggle bus.  Fudge me.  I know, F3 isn’t for everyone or if you can’t do it, don’t Q it.  Disclaimer:  were these merkins “perfect”?  No.  I’m sure my ass was in the air, arms were too far out, etc.  That’s ok, right?  On to the workout.

The Workout:  I gave direction early on with the seven stations laid out.  I set the goal for 52 reps for each exercise.  Mix it up.  Do sets of 13 or use your imagination.  It was up to you.  Do I dog it?  Do I try to do 52 of each?    The only non-52 rep was the dreaded overhead carry or farmer’s walk using the 40 # dumbbells.  I tried the two 40 # dumbbells over my head like John Cusack.  That was a quick no and modified to just one.  Still, walking to the fence and back – that was a bitch.  The Farmer’s carry with both dumbbells was no joke too.  I liberated a neat neat exercise to the coupons with the addition of a frisbee.  I had heard of these merkins before using a towel.  Merkin position with one hand on a frisbee sliding the frisbee out out/above and forcing yourself to do offset merkins.  Other exercises included kettlebell swings, figure 8s, halos, thrusters.  With the dumbbells, one round was from your six doing nipplers, chest presses, overhead presses, and straight arm Tricep extensions.  Additional exercises included curls for the girls, ground pounders, Tricep curls, lawn mowers, rutrows, and upright rows.  It got sweaty real quick.  Funny part, it was too quiet.  BS needed some music so I ran to the car grabbed my phone, turned on Pandora and found a hard rock station. The PAX gave it their all!  They put in the work this morning.  Nice job!

Mary:  it was 6 ish and I asked PAX to grab some wall.  In honor of 52 we held people’s chair and BTTW for 52 count (4 PAX x 10, YHC counted to 12).  I did not think my arms would hold up.

I immediately called for Yoga.  The rock music continued with a song that had some profanity.  It was not the soothing music one is accustomed to when conducting yoga.  PAX were cutting up.  We finished with downward dog, runner’s stretch, child pose, some neck/leg stretches.

Announcements:  Mulch at Bass Lake.  New AOs – get out and try a new/different AO this week.

T-Claps (Recognition):  All PAX who gave 100% this morning.

Prayer:  Silent prayer, unspoken.  YHC took us out.

An honor to lead and thank you for pushing me when I was anxious and not feeling my normal self.

 

 

“Wow, these really are gold!”

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It was a search for treasure.

Gold, specifically.

Sorry for the late BB post here, YHC had a whirlwind of a time since the AO, and only now getting back in front of the computer after a trip to Beech Mountain and a day of downhill mountain biking.

Warm Up:

Shredder, Mr. Terrific, and Fumunga for EC.

Side straddle hops, Moroccan night clubs, Frankensteins, and trunk twists, then mosey to the first stop.

The Workout:

Workout consisted of five stations (we only completed 4 before time), each station holding hidden treasure in the form of a small stack of gold playing cards. One man was chosen (or volunteered) to hunt, while everyone else held a squat. Once the treasure was found, the 5-6 cards dictated the exercises thusly:

♦ – 3 reps, ♠ – 6 reps, ♣ – 9 reps, ♥ – 12 reps

  • Ace: One-arm merkins
  • 2: Thighmaster – hold lunge position, pulse up and down in cadence. Suit count for each leg
  • 3: Travoltas – side plank, other arm points up, then shoots through arm
  • 4: Freddy Mercury
  • 5: Failure to Launch – squat hold for 10-count, then explode upward, land in a squat
  • 6: Shrimp-on-the-Bar-B – plank position, crunch arm and opposite leg
  • 7: Sterkin – step up each leg, then erkin. That’s 1 rep
  • 9: Not Quite Lay-Z-Boys – on your six, arms and legs up, extend and lean back as much as possible until you roll back or touch the ground. That’s 1 rep.
  • 10: Twinkle Toes – squat hold with calf raises, in cadence
  • Jack: J-Los – Elbow plank hold, hips rotate side to side to kiss the ground
  • King: King of Hearts – karaoke suicides

Combatives:

Sitting kick defense – front kick (remember to thrust hips forward!), twist kick (hips shift out L, R leg kicks to the outside, then switch legs), side fall turn kicks

Announcements:

Mulch signups

Prayer:

Mr. Terrific’s wife’s roommate tested positive for COVID; general continued health for the PAX

Ground Pounder with a twist

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FNGs: Nope

5 HIMs posted to GP this morning.  Mumble chatter did not disappoint. 

WarmUp:

10 Good Mornings, 10 DaisyPickers,  10 Emperial Walkers, 10 Hillbilly Squats, 10×3 ct Windmills, 10x3ct Fozzie Arm Circles,  20 SSH, 15 ct arms stretches

The Workout

Mosey to the Wall of Pain

  • 50 ct Wall Sits
  • 1 set of 10 x 3ct  Australian Ass Smacker
  • 10 Merkins
  • 50 ct Prisoner Wall Sits
  • 1 set 10x3ct Ascending Testicles
  • 10 Merkins
  • 20×3 ct Moroccan Wall Sits
  • 1 set 10x3ct Ascending Testicles with a few holds

Mosey to the Rock Pile. PAX all selected perfectly large rocks (so proud) and assembled in the lot.  Rotate rocks between exercises.

3 set of 10 x 3 ct of each exercise:

Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Bus Drivers,  Rutrows, and Ground Pounders (of course).  Broke up each set with Ab exercises.

  • 2 set of 10 x 3 ct Plank Rock Spanks (1 without consent; 1 with)
  • 40 LBCs
  • 10x3ct Freddie Mercuries
  • 10 x 3ct Windshield wipers
  • 10x3ct Scissor kicks
  • 10x3ct Box Cutters
  • 10x3ct Rocky’s
  • 20 Love Haters  (10 for each handle)

Mosey back for Mary

Ended with ACDC’s Thunder Struck to end the suck.
Divided song in 3 sections.

1st section:  SSH + Squats on “Thunder” (just about killed us)

2nd section: Mountain Climbers  + Merkins on “Thunder”

3rd section: LBCs + Homer to Marge on “Thunder”

Announcements:  Mulch day at Bass Lake, Derrick Davis and Yogging 5Ks Sign up open

Prayer Requests:  Praise for all HIMS who support one another in times of need. Praise LED’s uncle on solid road to recovery.  Continued Prayers for DOA’ Father in Law, Wes undergoing chemotherapy treatment.