2 for a Stolen Q

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I remember back in the day when the biggest challenge doing a BB was trying to remember the names of everyone who showed up. DT must be one of SWF3 best kept secrets. Co-Qs exchanged a few messages last night and I let Coal Ash know I would be there and had a workout at the ready. I rolled in at 5 and set out on solo EC for a couple miles and some hills. Returned with less than a min to spare and as Coal Ash ran in from his solo EC run from home, our prediction from the night before proved true with an empty lot. I was glad to see him there because much like 2 weeks ago when Cowboy joined me, had he not showed it’s unclear to what extent my self-accountability would have pulled me through what I had planned. The workout today was taken in part from a crazy 1 hour boot camp run Mookie put us through several weeks ago at AGS, and in part from a great set from Fanny Pack during his Q tour stop at TBD last week. Worked out to be a good combination and we liked the hill work as Coal Ash and I look to start some training for the Grandfurther Mountain run in late August. Some good mumble chatter as we caught up on work and life.

FNGs: hard to imagine an FNG finding us when we average 2 PAX per workout, but maybe one of these days
Warm Up: we did, but we talked about the info shared by Dawgpound from Freed to Lead. Should show up for workout already warmed up. That said, I like going through the motions of a warm up because sometimes the exercises we do actually serve as a nice first round of putting in the work.
The Workout: we headed over to Library Hill. One of us ran down and back while the other stayed at traffic circle. We did 4 rounds. Round 1, held regular plank to failure then LBC. 2nd round was chill cut, 3rd was shoulder taps and 4th was back to regular plank. On the jog back around the library we picked up rocks in the parking lot. Set up in parking space, rock on curb. Bear crawl to rock, do a set, crawl bear back. We did curls and triceps working down from 20 to 15 to 10. Bear crawl/crawl bear between each set and threw in low slow flutters and homer to marge between each set. Then did another round of curls but did SSH between sets, and wrapped up with walking triceps press as we returned the rocks.
Mary: Nope, we were out of time and did plenty of core work during the main event
Announcements: None
T-Claps (Recognition): Coal Ash for the early EC and showing strong to give me accountability despite his long day rock climbing in the heat with his family yesterday
Prayer: Silence for unspoken

American Pie’s Don Mclean brought the tears but YHC brought the pain

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FNGs: None

6 HIMs showed up to GP this morning to help me celebrate my 3 year F3 anniversary.  Mumble chatter did not disappoint. It was a hot and humid day as you might expect and YHC brought the American tunes and started it off with Living in America by James Brown.  I didn’t realize I downloaded the entire Don Mclean albumn instead of just American Pie so the music took on a somber tone during rock work which made Gump teary eyed and a bit sad :(.   YHC rectified the situation (eventually) and Tom Petty picked us up with American Girl.  The biggest however hits were clearly Party in the USA by Miley Cyrus and Born in the USA by Bruce Springsteen.  

WarmUp:

10 American Good Mornings, 10 American Pie Pickers,  10 American Emperial Walkers, 10 American Hillbilly Squats, 10 American Willy Mays Haze, 10 3 ct American Windmills, 20 American SSH, 15 ct American arms stretches

The Workout

Mosey to the Rock Pile. YHC asked the PAX to select rocks and Gump missed the memo on medium to large size and picked out a one hander (well for some of us it was a one hander (ie Farva with his Shrek hands). Rotate rocks based on exercise.

3 set of 10 x 3 ct of each American exercise:

American Curls for the Girls, American Overhead Tricep Press, American Wonder Bras, American Ground Pounders (of course), American Trunk Twists, American Bus Drivers, and American Rutrows

  • 10 x 3 ct American Hammers
  • 2 set of 10 x 3 ct American Rock Spanks (1 without consent; 1 with) Lots of mumble chatter during this exercise about rocks size (something about petite vs bootylictious).
  • 10 x 3ct American Windshield wipers
  • 20  American LBC’s
  • 20  1 Arm American Merkins (10 each side)
  • 10  American WWIIs
  • 20 American Love Haters  (10 for each handle)

Mosey to the Wall of Pain

  • 3 sets of 60ct Wall Sits
  • 1 set of 10 x 3ct American BTW Ass Smackers
  • 2 sets of 10 x 3 ct American BTWs (Ass Smackers optional) only caveat is you can only smack your own ass so no funny business.

Mosey back for Mary

  • 20 ct Amercian Pigeon pose
  • 20 ct American Calf stretches

T-Claps for Tetanus for his first 5 pack;  Fanny Pack for completing not only a 5 pack last week but a 5 pack with ECs every time.

Announcements:  Mulch day at Bass Lake starts up again next weekend.  New AO starting on Monday at 5:30 apparently.

Prayer Requests:  Praise for Quiver’s daughter taking the initiative to be grateful for horse lessons and ask to get up early all week to start walking.   Prayers for  Fanny Pack’s family traveling for the next 10 days across country to Joplin.  For our country’s local and federal leadership and for all those suffering physically or financially. For our military, firefighters and police.

Do that on your own time

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FNGs:none
Warm Up: good mornings, windmills, bat wings
The Workout: Pax Indian ran along a path from the hill to no where to the greenway to nowhere with a total of 4 stops – hill, loading dock at HT, Wells Fargo and greenway. We traveled down and back rolling the dice 2x at every stop. 5 bonus burpees for doubles.

We were only supposed to do the double 5x but got 6. I corrected my mistake on the 7th which started the mumble chatter. YHC quickly ended that letting the PAX know they could do whatever they wanted at 6:15 but until that time I’d continue calling the shots. That EC run to end our Rune might have added some salt to the comment…

Mary: homer to Marge, low slow flutter
Announcements: mulch. July 4th workout (earlier today since I’m so late with this BB)
T-Claps (Recognition): all those that RUINED their legs this month
Prayer: addiction and recovery, front line workers

A Woman’s Dream

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YHC celebrated his 3 year anniversary with a modified version of the 1776 workout. My first workout was a convergence in Carpex for the 1776 and I split the workout with a friend. I’ve made it a point to Q this workout the past few years with some slight mods. This year proved no different and maybe the hardest yet.

Group started with an Indian run for about the first 5 miles. Lots of looks from people out walking. Best comment goes to a group a women running. we shirtless pax doing hillbillies is apparently a woman’s dream. Wait til they see our pickle pounders.

FNGs: none
Warm Up: Pledge of Allegiance
The Workout: 7.4 mile run with the following exercises done to 100 reps. We would run and stop and do 2 exercises to 50 and then run again.

Imperial Walkers, Plank Jacks, Rock curls, squats, LBCs, overhead claps, side straddle hops, lunges, star jumps, American hammers,, mountain climbers, hillbillies, merkins, stepups, rock row, WWII, Moroccan nightclubs

Mary: 76 Burpees
Announcements: bass lake mulch sign up
T-Claps (Recognition): all that completed
Prayer: fumunga’s friend, our country

Fake News

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YHC didn’t make it out for EC due to wallpapering late into the night prior, but Shredder and Norm got theirs in. Snap in the house for his first Sheepdog.

Title courtesy of Shredder after YHC was said to be misleading first by saying we’d mosey around to the back, but by way of the front, and later, that the first exercise was most challenging when in fact that turned out not to be the case.

Warm Up:

SSH, Moroccan night club, frankensteins, Imperial walkers, Michael Phelps, and Good Mornings.

The Workout:

Tabata style, 4 groups of exercises, each one having a main exercise and an active recovery exercise in 3 sets, 40s/40s first set, same for the second, and third was 40s/20s. 1 min break between each group.

Group 1
Work: Lateral tap-overs to hop
Active Recovery: Plank

Group 2
Work: Double merkin to double plank jack, with a shoulder tap on each plank jack
Active Recovery: Squat hold

Group 3
Work: Straight-leg bicycles
Active Recovery: Reverse plank

Group 4
Work: burpee followed by rocket hop (squat jump on 4 compass points)
Active Recovery: Superman (on belly, arms & legs up)

Combatives:

Circle block/strike combo, low and high

Mary:

Round-robin: American hammer, LBC, Freddy Mercury, Pickle Pounders, Box Cutters
Announcements:

1776 workout tomorrow, 6am @ Womble

Prayer:

Just the general state of things, for F3 men to stay healthy and strong.

Cletus It’s the Humidity that makes it feel so hot!

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EC:  Vasoline, Full House, Katniss

FNGs:  Not Today
Warm Up:  25 SSH, 15 Frankenstein’s, 15 Imperial Walkers, 15 Hillbillies
The Workout:  With a fresh set of legs, planned to get PAX 3 miles with some stops on the way.  A few too many stops, a lot of humidity, a Q suffering from too many Fartsacks, so we ended up with 2.3.

Circled the soccer fields the long way headed to the amphitheater:

Stop 1 – 2 groups, 1 group BTW, 1 Group 20 step-ups in cadence, Switch

Continued towards the baseball fields and stopped at the rock pile

Stop 2 – Pick a rock, I was a little over zealous, picking a @Breach rock and it caught up to me later 15X overhead press, 15X Curls for the girls

Around the baseball fields to the back parking lot

Stop 3 – 20X Merkins, 20X Prisoner Squats

Continue around the fields and back to the Amphitheater

Stop 1 – Same as last time but 2 sets

Back around the soccer fields and to the rock pile

Stop 2 – 15X overhead press, pass the cadence, Q was hurting but the PAX were strong, 15X curls for the girls, 2 sets

Back around the baseball fields

Stop 3 – Same as last time

Cut through the baseball fields on the way back because we wanted time for Mary

Mary: Popcorn Mary, 5X Plank up downs with holds each time, Oboe Box Cutters, Full House LBC’s, may have forgot one, and have a nice day
Announcements:  1776 Workout tomorrow, Bass lake mulch project sign up
T-Claps (Recognition):   All PAX today for starting there Friday off right!
Prayer:  Full House Took us out, prayers for those traveling this holiday, and prayers for healing with all the craziness around us.

Welcome to Casino Royale

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It’s not often that you get a chance to Q the official launch workout for a new AO, so I jumped at the chance. There was some chatter about EC the afternoon before the workout, so YHC went out and scouted a nice hilly 2 mile route with a shot at a couple Strava segments aka hills. Rolled into the parking lot at 0500 to 2 PAX eager to get after it, waited until 0505 then headed out.
EC: Fumunga, ShamWow, Boy George. T-claps to Fumunga charging the hills to try to take the crowns away from the notorious Evan Darm, some dude who has stolen many of them from me in Fuquay. Got one, maybe the other next time. The full 2 mile route is also a segment, hoping this is enough to lure some PAX from the Sprangs to go after that crown.
FNGs: none
Warm Up: Knowing we needed to get 3 miles today, we started off on the mosey. This AO has a great 800ish meter loop (1/2 mile) with easy landmarks every 200 meters. We spent the warm-up lap stopping every 100 meters for exercises, and I also noted where our 4 corners would be for the workout. Exercises were Daisy pickers, windmills, seal claps, Frankensteins, overhead claps, Sir Fazio arm circle forward/reverse, and good mornings. All had 5 reps in cadence (6 for GM).
The Workout: After returning to the starting corner, we reviewed our stopping points. Each lap would have the same exercise at each corner, with increasing reps. Once the faster PAX finished running back to the start, they loop back to pick up the 6, and then we finish each 1/2 mile loop with a bonus exercise.
Corner 1 – Dips IC
Corner 2 – Carolina Dry Docks
Corner 3 – Diamond Merkins
Corner 4 – Arm Haulers – laying on your belly with your knees and head up off the ground, starting in the Superman position, bring your arms back to slap your glutes, then back to Superman is 1 rep.

Lap 1 – 5 reps at each station, bonus exercise is…. crap I forgot the bonus exercise! Probably because I was up all night stressing about not forgetting the workout, and I was so tired I forgot the workout.

Lap 2 – 10 reps each station. Bonus exercise is 5 burpees – had plans to make this a double merkin with a plank jack burpee (so down, merkin, plank jack, merkin, back up), but was feeling nice this morning.

Lap 3 – 15 reps each station. Some mumble chatter about how we were going to die if we ended up getting up to 25 reps. They didn’t know YHC had something nice and easy in store for them. Bonus exercise – 5 absolutions.

Lap 4 – 10 reps each station, because I’m a nice Q and we were running short on time (not really). Bonus exercise – 6 Blue Devils (3 each side) – a Bobby Hurley (squat jump with a basketball jump shot form), into a Turkish Getup (flopping like the Dukies are known for).

Lap 5 – Chase the Rabbit. We ditched the exercises this time in favor of some fast strides. A bit of confusion on stopping points, but the intention was to run hard for 100 meters then recover for 100 meters. YHC counted down 3…2…1…Go! for each PAX, and you were supposed to try to chase down the PAX in front. We did 4 of these and at that point we were pretty smoked.
Mary: The PAX all pushed hard to finish our miles so quickly that we still had 6 minutes left, just as I had hoped. I have a yoga stretching routine I like to do after runs that usually takes about 15 minutes, but I condensed it down and we quickly moved through about 8 different positions on each leg, stretching out our quads, hamstrings, hips, back, and glutes. Pretty sure everyone felt like a million bucks after that. Ended with Have a nice day, and one last leg stretch while doing our count-off/name-o-rama.
Announcements:

  • Casino Royale is open! We discussed our monthly schedule and think we have it – 1st Friday – HIIT/3 miles like we did today, 2nd Friday – Dealer’s Choice (card deck, dice game, etc.), 3rd Friday – Running / speed work, 4th Friday – Kettle/dumbbells and TRX bands. Get on the Q sheet!
  • 1776 workout being led by Skidmark. 0600 at Womble on Saturday July 4th. 7.4 miles of running, 1776 reps of exercises.
  • Continuing mulch work at Bass Lake. Almost 1/2 mile done. No mulching July 4th.

T-Claps (Recognition): EVERYONE for pushing hard today! There were some pretty large sweat puddles after COT
Prayer:

  • Praise! Natty Ice and M’s pregnancy is going great. Baby Hannah is at 26 weeks. Prayers for continued healthy pregnancy and delivery.
  • Fumunga’s co-worker dealing with breast cancer and upcoming surgery
  • LipSync’s M’s friend’s husband (can’t remember his name) – an F3 guy that also runs a lot was out for a run and had some chest pains. Found out he had a blockage in his widowmaker but was able to get fixed up and make a full recovery. Good reminder to PAX to listen to our bodies and not overdo it, and get checked out if something doesn’t feel right.

YHC took us out. Always so much fun to Q, and I appreciate all the H.I.M. that came out to help get this AO off on the right foot.

Angry Teenage Music

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The 5 day Q Tour made its last stop at Crazy Ivan where the deck of cards told us what to do, we couldn’t quite find all the Jokers, and where heavy music was played again as promised. 5 strong men joined YHC in the underworld to move some kettlebells and kick off the holiday weekend! Before we started, Dawgpound made mention that we should field trip it upstairs to the outside of the parking deck where the air circulation was better. YHC denied that request… this is the underworld! Buford took notice of the playlist of heavy tunes very quickly and mentioned it was for angry teenagers. YHC’s response, “yeah, or angry 40 year old men…let’s get going”.

EC: YHC

FNG’s: None
Warm Up: Good mornings, Fazio Arm Circles, Hillbillies, Willy Mays Hayes, Imperial Walkers, SSH.
The Workout: The deck told us what to do.  The timer was a pax going over to the wall to do BTTW for a 20 IC self count. Exercises were AMRAP while the timer pax was gone. YHC split the deck in to 2 rounds based on time, so we spent about 18 minutes in each series.

Round 1: Spades (Swings), Clubs (Clean/Jerk), Hearts (Bell Merkins), Diamonds (Lawnmover rows) Jokers (burpees… joker only got us once this round)

Round 2: Spades (single leg deadlifts), Clubs (Figure 8), Hearts ( Boobity Boobitys), Diamonds (Halos), Jokers (Absolutions).  Once again… Joker only got us once even though YHC threw two extras in the deck. Go figure… When finished we turned over the next card…Joker

Mary: Midget Cookie Pouches x 30, Midget Live Handles x 15 each side, Curls for the Girls x 10 each arm, LSF with kettlebell x 20.
Announcements: Sign up to mulch.  Dawgpound And Emeril will be doing a Steel Mace workout in the parking deck every Tuesday starting next week.  Non official AO, but come get stronger!
T-Claps (Recognition): My ShieldLock brother Tetanus, for hitting his first 5 pack while coming to all my Q’s this week.  That’s what it’s all about brother.
Prayer: Those traveling, our nation, our leaders.  Pax in recovery and freedom for them.  YHC took us out.  Thanks too all pax who came out to support my Q’s this week. Thanks for taking the ride with me!

Fully Involved

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A pax came in a terrible mood and left feeling encouraged… maybe it was the burpees. Another pax gave blood yesterday and struggled at times but was asked several times by his brothers if he was alright. Another pax completely hauled ass up the Abyss and was met by pax willing to finish the mosey back to the flag and pick up his six when he was running low on gas. Guys finished SSH’s for the opposing team to pick up their six. Several guys including YHC grind out the workout despite aches and pains and limitations. At the end, a pax needs a kettlebell for tomorrow and like 3 pax talk about how to get him one and 1 gives him his own kettlebell out of the trunk.  All of this and more examples like them happened at Disney today…plus…we worked out.  Why did this happen? Because this is F3. Its great how a beatdown can help us help other brothers and be our best more than just physically. It was my honor as Q today to help set the stage for that.

EC: Mookie, Dawgpound, Shamwow!, Dahmer, Fanny Pack

FNG’s: Today would’ve been a good one for it
Warm Up: Good Mornings, Windmills, Chinooks, Frankenstein’s
The Workout: Split into two even teams for whole workout.  A little competition goes a long way! Teams Burpee Indian run around the soccer field in opposite directions and back to the flag. Team 2 wins! No penalty yet…mercy given during round 1.

Next, teams burpee Indian run to the large lot where the challenge is a 4 Corner stack up.  5 dirkins, run, 5 dirkins, 10 squats, run, 5 dirkins, 10 squats, 15 irkins, run, 5 dirkins, 10 squats, 15 irkins, 20 SSH IC. Team 2 wins again. Penalty is 5 burpees while winners plank hold. Not too bad..,

Mosey to the abyss. Each team on each side of the stairs. Teams send 1 pax at a time down the stairs, 5 star jumps, and back. While pax at the top complete an AMRAP exercise called by YHC. When each pax returns, exercise changes. We did two rounds of the whole team line before finishing.  Exercises were: merkins, squats, Freedom Hammers, Shoulder Taps, lunges, WW2’s, Nipplers, squats, LSF’s, Diamond Merkins, Lunges, and Freddie Mercury’s. All pax came out of the Abyss alive and Team 2 edged it out again. Penalty was 10 burpees with the winning team doing a squat hold.  Then we all did 5 burpees because even though we were two teams, we are all brothers in F3. Burpee Indian run back to the flag where there was ample picking up the six. Lots of smoked pax led to quite a broken line.  But, nevertheless, team 1 finally wins.  Shamwow! Calls 10 absolutions upon team 2.
Mary: H2M southwake style, 15 each side, 5 burpees, 15 Box Cutters, 5 Star Jumps, 15 Pickle pounders. It was a great day!
Announcements: YHC has the Q at Ivan tomorrow to finish the 5 pack Q with EC.  New AO in Garner in lieu of Detox.  Hardy will be the very first F3 ninja warrior.
T-Claps (Recognition): All the pax today… did you see above?
Prayer: FloJoe wife got a good gig, Quiver’s friend with ALS. Shamwow! Took us out.

Thunder at Ultimate – 01Jul20

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FNGs: None tonight
Warm Up:

SSH x10 IC, Daisy Pickers x10 IC
The Workout:

Ultimate frisbee. First 15 minutes each disc drop was 3x Merkins, next 15 minutes it was 3x squats, last 15 minutes it was exercise free.
Mary:

Walk back to the shovel flag.
Announcements:

4th of July workout at Womble. 7.4 mile run with 1776 reps of exercises. U-Turn and Groundpounder still open.

Forceps 3 year anniversary Q at Groundpounder on the 4th.

No mulching at Bass Lake this weekend.

3rd F meeting at 0530 at the Holly Springs/Crazy Ivan parking deck.

T-Claps (Recognition):

Hardy for the final touchdown!
Prayer:

Our country as a whole. Pax have a few extended family members that are dealing with loss.