Feeling the “Chill” In The Gloom

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5:25am and I was getting  a bit concerned that the fartsack had conquered everyone. Not a minute later when a convoy of cars pulled into the lot and the gloom was alive and well. Florence had the clown car rolling with Hardy and an FNG while Oboe and Wallaby were following in hot pursuit.  I’ve learned in my short time as an F3 Pax that planning is everything when you are Q. You must have a plan for good weather as well as rain, and you may also need to plan based on the size of the group…..but I hadn’t taken into account having an odd number of PAX show up. We had 7 and a poop-eater.

FNGs: Welcome Sprocket

Warm Up:

SSH X20, Groin squat stretch (10 second silent count), Frankenstein X15, Windmill X15

The Workout:

Thing 1: Variation of Running With 100 Reps

Mosey across the parking lot and over the bridge to just outside the behind the baseball fields for Hillbilly squats X25. Then did an Indian Run around the baseball field to the parking lot on the opposite side of the park and stopped for merkins X25, followed by a burpee indian run back over the small bridge and stopped for low slow flutter X25.  Then back on our feet for regular indian run down to the pit for overhead claps X25.

Thing 2:

Group divided into 2 for a little competition. Cones were placed at the starting line which was roughly 40 yards in front of the soccer goals. PAX formed 2 lines parallel to each other behind the starting line. 2 soccer balls were placed between the PAX and the soccer goals, roughly 20 yards from the soccer goals. Both teams of PAX got into Chill Cut position. When the “Go” signal was given, the last PAX in line jumped up and broad jumped over his teammates and dropped into Chill Cut until all PAX had cycled through. The last PAX (which was the first PAX originally at the front of the line) races to a soccer ball and goes for the score. Team that scores first gets a point. Losing team did 5 burpees OYO. The team with one less PAX had one member go twice to make it a bit more even.  8 cycles were completed with a final score of 5-3. Team 2 took the victory (Florence, Snap, Wallaby).

Thing 3:

Just enough time for 50 dips (gotta work the tri’s). Teams stayed in 2 groups. Team 1 ran backwards up the paved hill and back down the hill facing forward while Team 2 ran up the stairs and back down, then 25 dips. Then the teams swapped the stairs for the hill and did one more round before it was time to head back for Mary.

 

Mary: Boxcutters X25, Windshield Wipers X25, LBC’s X25

Announcements:

Mulching at Bass Lake again this Saturday

T-Claps (Recognition):

Florence, Snap and Wallaby for the victory

Prayer:

Those battling addiction,  those dealing with mental health issues, and first responders and their families

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Officially 1st work out at this new AO (NeedMore Ruck). Sent out a pre backblast Saturday. I was not expecting many since all the fireworks shows and parties the night before except Pots. I knew he would not let me down. To my surprise when I pulled into Hilltop Needmore Park 4 Pax was chatting in PVA.  

 

FNG: Ian (will name him next week) 

Warm Up: None 

The Workout: At 6:00 am on the dot we started. We hit the red trail first for 2 miles. After completing this loop off to the yellow which is 1 mile. After we ended up at the parking lot LED & FNG Ian had to cut a trail. Took a quick pic and we then hit the blue trail. All in all it was 5 miles. Great mumblechatter through out.  

Mary: None 

Announcements: Bass Lake mulch starts back Saturday. We had much discussion on naming this AO. It was decided NeedMore Ruck. This came from Hilltop Needmore Road and the community in which it lies Needmore Community. 

T-Claps (Recognition) All who made it out after July 4th to start Sunday morning off right. LED for bringing FNG. 

Prayer: Silent 

It was an honor to lead! Sprinkler 

What’s this Steel mace thingy?

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I was excited for I have been wanting to share a steel mace workout with my brothers for quite some time. I hoping this becomes a thing for I need more than one day to pick heavy things up and sit them back down.

The workouts are going to go over the exercises until folks get familiar with the steel mace.

Post EC: Dawgpound (I was barely moving), Dumbo and Emeril
FNGs: None
Warm Up:

We bounced like we were in onnit
Foot traces
Tootsie roles
A barrel full of hips
Spinal Twist
Shoulder ringers
Ear to Shoulder

The Workout:

Classroom

Curtsy Squat — Weight on Leg that is still
    Back Kickstand Squat
    Curtsy Squat
    Curtsy Squat Side Lung
Bow Draw
    Side
    Front
    Back
Rotational Bent Over Row — Weight on side of the hinge
    Single High hinge
    Rotating Single High Hinge
    Straight Arm High hinge
Upper Cut
    Standing
    Battle Lunge (reverse)
    Battle Front Lunge Press (reverse to forward lunge)
Death March
    Switch Squat
    Switch Squat to Forward Lunge
    Forward Lunge Back Lunge Squat

The workout:

4 Rounds of 5 exercises. 45 seconds on 15 seconds off. We went from Curtsy Squats to Upper Cut, to Bow draw to Rotational bent over row to Death March

Mary:

Downward dog into Runners pose with a twist
Downward dog into Pigeon with rotation and sleeping pigeon
Leg out in front stretch

Announcements:
Mulch
Steel maces are at Play it Again sports Cary if you want to pick one up.

T-Claps (Recognition):
Dumbo, Pablo, Emeril and Pikachu for joining me with my new favorite toy
Prayer:
All those with addiction
All those dealing with these crazy times.

Indian Runs and Burpees at Paradise

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EC: Dawgpound, Emeril, Vasoline, McNugget, Dumbo
FNGs: Nope
Warm Up:

Everyone came ready and we started the workout.

The rules of the workout were set. No negative thoughts and if someone asked if you are tired the only response was “I don’t get tired!!”
The Workout:

Started in a one group Indian Run

We came to the first corner. I was so excited I forgot about the 5 Burpees. We made it up at the next corner.

Corner 1:
10 Reverse Merkins

Back into the Indian Run to corner 2:
5 Burpees — These are the ones we forgot at corner 1
Squatters Pyramid to 15
4 Burpees

Down the ramp to corner 3:
3 Burpees
10 Reverse Merkins

Back into the Indian run to the basketball court
Corner 4
2 Burpees
5 PGUSJ — Prisoner Get Up Squat Jumps
1 Burpee

3 Man Indian Run for the next lap. The first to finish had to come pick the rest of us up.

Corner 1
5 Double Merkin Burpees

Corner 2
5 Double Merkin Burpees
5 Reverse Lunges Each Leg

Corner 3
5 Double Merkins
5 Reverse Lunges Each Leg
5 T Merkins

Corner 4
5 Double Merkins
5 Reverse Lunges Each Leg
5 T Merkins
5 PGUSJ

Back into one large Scout Run for the following stops

Corner 1:
10 Reverse Merkins

Back into the Scout Run to corner 2:
5 Burpees — These are the ones we forgot at corner 1
Squatters Pyramid to 15
4 Burpees

Down the ramp to corner 3:
3 Burpees
10 Reverse Merkins

Back into the Scout run to the basketball court
Corner 4
2 Burpees
5 PGUSJ — Prisoner Get Up Squat Jumps
1 Burpee

3 Man Scout Run

Corner 1
5 Burpees

Corner 2
5 Burpees
5 Curtsy Squats

Corner 3
5 Burpees
5 Curtsy Squats
5 T Merkins

Corner 4
5 Burpees
5 Curtsy Squats
5 T Merkins
5 Squats

Mary:

Fellowship run to the corners

Corner 1:
LBC

Corner 2:
Homer to Marge

Corner 3:
Supermans

Corner 4:
Have a nice day

Announcements:

I cannot remember. Probably something about mulch and all.

T-Claps (Recognition):
Prayer:

Memory is fleeting…

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Been a while since I posted or Q’d PC, on the way in I saw 187 running, but when I got the flag he was not there, however, he timed it perfectly and showed up with 2 mins to spare and then we were off.

FNGs: none
Warm Up: Mosey over to the front of the Jiffy Lube and circle up for a warm-up of SSH, SirFazio Arm Circles, Imperial Walkers, Good Morning
The Workout:

Thang 1: Short Mosey to the goodwill parking lock then Partner up, 1 partner does 10 count Balls to the Wall, 20 count Shoulder tap and holds Peoples Chair, while the other partner crosses the parking lot and does 15 merkins, 15 lbc’s and 15 start jumps, repeato 3 times.

Thang 2: Short Mosey to behind town hall burger for 7’s of Squats and Freddy Mercury’s

Thang 3: Short Mosey to bending the Jiffy lube for 2 rounds of 10 Irkens,  15 Derkins, and 20 Dips

Mary: Back at the flag, we did some arm stretches,  Pigeon and runners pose, then a 2 rounds of popup mary
Announcements: New AO’s: Need More Ruck 6:00 am Sunday at Needmore Hilltop Park.  Unnamed Banks Road Elementary AO, Mondays 5:30 AM
T-Claps (Recognition): The Pax for dealing with my forgetfulness this morning.
Prayer: YHC’s Friend Duane Lindsey who passed from ALS on Sunday, for his Wife and Family.  All of our First responders.

Lucky 7’s on 7/7 at Prison Yard

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FNGs: None
Warm Up: Mosey around Clubhouse, through the tunnel and up a hill  for SSH, Imperial walkers,Hillbillies with a mosey back to clubhouse.
The Workout: 7 station, 7 rep circuit. Descending by one rep each cycle.  OH Sledge swings/Alternate one arm, 50lbs lawnmower pulls, bag toss, fire hose front raise then press, Pain stick toe touches, 25lbs DB bench press, 2-5 gallon water jug farmers walk.  (We made 5 rounds in 30min.)
Mary: (In cadence) Oblique Crunches, Butterfly Leg Raises (Looking for a Exicon name), 45 degree and 6in right and left hold, U shape hold.
Announcements:  Banks rd AO on Mondays, Need-More Ruck AO on Sunday, Mulch sign-ups.
T-Claps (Recognition):
Prayer: Teen-age suicide and depression in society. Work on recognizing your Jester as each of us are imperfect.

Someone get the Site Q a Shovel Flag

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Last Sunday New Mexico hit up YHC asking him to Q a new Beta AO. YHC respectfully declined for the first week because of Rune. Need them miles. YHC did promise that he would Q the second week so YHC upheld his promise. Also managed to get Pikachu to tag along and received a surprise text from M4L wanting to post. Clown Car!!

New Site, new AO, let’s see what fun we could have.

EC: Pikachu, M4L, Skidmark

FNGs: None, but there will be. YHC handed a stack of F3 business cards and stickers to New Mexico to EH his neighbors.

Warm Up: Mosey around the lot. 1 burpee, 20 SSH, 2 burpees, 20 SSH, 3 burpees, 20 SSH, 4 burpees, 20 SSH, 5 burpees (group getting tired already), 12 Fozio Arm Circles F/R, 10 Overhead claps

The Workout: Modified DORA. Pair up. At the first small wall 50 step-ups, 2nd small wall 100 Derkins, 3rd small wall 200 Dips, 4th small wall 300 LBCs. Start at any wall and one partner runs around the flag pole, after 2nd person returns back from run rotate wall.

Mosey to the flag pole, Pax did squats while one Pax bearcrawl around. Q added in other exercises such as low slow flutter, freddy mercury, dying cockroach while remaining Pax did bearcrawl. Two rounds of Guantanamo’s.

Mosey to the wall. 2 rounds of preacher chair and Balls to wall with Pax doing 10 counts

Finished with Q’s two favorite exercises; 1. Two/Three man Catch me if you can Indian Run with 5 merkins.

Mary: Q’s other favorite exercise – Merkin clock. Sweat left a beautiful clock on the concrete

Announcements: M4L has the Q at the arena on Friday. Mulch at Bass Lake

T-Claps (Recognition): New Mexico for getting a new site going and posting

Prayer: New Mexico’s friend and family, Quiver’s friend and family, Crablegs

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