Who’s here anyways?

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Apologies for the late backblast. Better late than never? Let’s go…

FNGs: none
Warm Up: SSH x25, imperial walkers x10, hillbillies x10, Daisy pickers x10, fozio arm circles x10 forward x10 reverse, seal claps x10
The Workout: Mosied over to the parking lot with a rock pile. Pax were instructed to get a mediumish rock for many reps. One exercise at each corner, with lunges in between (added in some karaokes and Bernies to mix things up). Started with 10 reps at each four corners, then increased by five each round, up to 25 reps at the last round. Exercises were curls for the girls, triceps, bus drivers and ground pounders.

Moved over to the picnic area. Half of the pax held balls to the wall while the other half did urkins/durkins/dips/abyss merkins, 10 count, switching in between each exercise. Back to tennis courts for Mary.

Mary: Popcorn Mary, 15 counts. I’ve forgotten a few (let this be a lesson to post same-day). But there were some SSH, WWIIs, sweat angels, merkins and pickle pounders.
Announcements: Check slack for upcoming 3rd opportunities.
T-Claps (Recognition): All this HIM getting out there in the cold gloom this week.
Prayer: Wallaby for strength, soldiers and first responders.

Something New

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SW Leadership team is taking over U-turn for the next few weeks to try some new stuff out. Our objective is to bring everyone back close to the same time for COT. Today was the first test run to see how group releases would work. So here we go. Two minute warning given. Then final minute. 0600 let’s go.

FNGs: Nope but we did have 23 count at start and ended with 29. Birth on the run.

The Workout: Short mosey over to open area with some but kickers. Instructions on how today’s run would work.
Frankensteins x15 IC
5 Mile Group:
Group 1 release – 10:30 pace or greater
4 mins of warmups
Group 2 release – 9:30 pace
4 mins of Mary
Group 3 release
– Pick up the 6 in your group twice. Once at circle in 12 Oaks and again at Irving left turn
3 Mile Group:
Release with group 3. Run route reverse 1.5 then turn

Cool Down:
Circle up 0700 for stretches and yoga poses

Announcements:
Lowes Food 2nd F on Friday’s

T-Claps (Recognition):
Fanny Pack on the PR for milage. Shout out to Brexit on milage total (Strava don’t lie)
Shield lock challenge winners. Wrangler with the tight shield making skills.

Prayer: Farva’s neighbors house burn down need gift cards, Lipstick’s sister battling addiction, Frumonga’s request of little boy with cancer, Pikachu’s wife having back issues

Nice work out there in the cold gloom. Thanks for allowing me to lead and change things up a bit today. Strong 2nd F at Panera following the run as well. Race season is creeping in and beach season will be here soon. Stay Hard!

BS Out

Greenhouse Build @ HSFC

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PAX of 9, including 3 2.0s, assisted aspiring Eagle Scout Griffin assemble a greenhouse for the Holly Springs Food Cupboard. Great work out there men! This wouldn’t have happened today without F3 (we were the only builders besides Griffin’s father).

What we did today matters. What we did today will have far reaching impact in our community. I can’t begin to imagine how much food will be grown to feed our neighbors over the life of this structure. We also had very productive conversations with volunteers at the HSFC about additional ways we can continue to support our neighbors.

We will be designating one Saturday a month this year for a project at the HSFC. We are also exploring the option to host a golf tournament as a fundraiser. We will continue to make a difference in this community because we are an organization of selfless leaders poised to serve those who need it. Remember – it’s more than a workout…just show up!

3 F’s for GP 02.08.20 (Forceps, Farva & Fanny Pack)

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3 HIMs showed up to GP and mumble chatter started before the clock started.    

WarmUp:

10 Good Mornings,  10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Imperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 30 ct Pigeon Pose, 20 Merkins, 10 X 3 ct Prisoner Squats

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders
  • 4 sets of 10’s – Trunk Twists
  • 4 sets of 10’s – Rutrows
  • 4 sets of 10 x  ct – Bench Press
  • 10 x 3ct – Windshield Wipers
  • 10 x 3ct – 6 inches (arms extended)
  • 10 x 3ct – Box Cutters
  • 10 x 3ct – Scissor kicks

Mosey to playground wall:

  • 20 x 3ct Alternating Leg Step Ups
  • 10 Derkins
  • 10 Erkins
  • 10 Merkins
  • 20 Dips  
  • 10 x 3 ct Plank Jacks
  • 10 Merkins (wide grip)
  • 10 x 3ct Lunges
  • 10 x 3ct Rockies
  • 10 Carolina Dry Docks
  • 20 Homer to Marge (10 standard, 5 alternating single leg)
  • 10 Rockies
  • 10 WWII’s
  • 20 – side Crunches (10 each side)
  • 20 – side Leg lifts (10 each side)

T-Claps for Farva and Fanny Pack who doubled down this morning with 5 miles at U-Turn.

Announcements: Play Set Build now scheduled for Feb 28th.

Prayer Requests:  Farva’s neighbor had a house fire a couple days ago and lost everything.

Fanny Pack took us out.

Lots of 24 Reps Honoring Kobe in the Pouring Rain

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FNGs:  None

Pre-blast:  YHC wanted to honor a legend of the NBA, gone too soon, after seeing a bunch of tributes in CA last week while on a business trip.  I saw the forecast for 90% rain with temps in the low 60’s.  I knew there was a shelter at South Park but my F3 planning I did earlier looking up some new exercises were to be – better experienced in the elements.  The Black Mamba would have wanted it that way too.  I asked the PAX to come prepared for rain.

Warm Up:  Rolled up into the parking lot and recognized the Chocolate Fix bumper sticker on Modify’s car.  I had hoped he would be there since this AO was his baby.  Three more vehicles arrived filled with waves, fist bumps and smiles from Noah’s Ark, Sprinkler and Norm (who made it just in time as the clock struck 530 am).  A couple of PAX reminded me of the shelter option.  I politely declined and had the PAX jog to the basketball courts peppering them with Kobe stats for the next 20-30 mins.  At half court, we did the following exercises in 24 cadence counts:  SSH, seal clap/overhead clap combo, monkey jumpers, Don Quixote, Sir Fazio Arm circles.  Recovered with 24 merkins in puddles.

Lakers at Wizards 12/2/15

The Workout:  Found a new Indian run called the Mamba (it was just meant to be I guess) where PAX run in between brothers back to front.  I had calculated a nice 1.5 mile (total) run on the sidewalk of  S Judd Parkway SW.  The weaves were a bit dicey going on and off the sidewalk on to the wet/muddy turf so I called an audible having the PAX run and pass on the Right for safety halfway through the run.  Along the way, PAX executed 3 sets of 8 burpees OYO commemorating Kobe’s two uniform numbers.   I do not think the PAX were impressed with his stats but the idle mumble chatter led to some laughs and threats of throat punches.  We were jelling as a team!  Yay!   We found ourselves back at the basketball court and began 4 corners.  Four corners consisted of:  10 plank jacks ic, 20 monkey jumpers ic, and 30 squats.  The last 40 in the final corner was BTTW with each PAX counting ic to 8 for a total of 40 count BTTW – that sucked btw.  (I initially wanted single count; glad we did a 4 count). The PAX lunged, performed Frankensteins, bear crawled and karaoke’d around the 4 corners.  Mosey to shelter (FINALLY) for Mary.

Mary:  Lots of stretching, LBCs, WWIIs (24s) while YHC got emotional asking the PAX to think about the last few minutes Kobe had with his daughter while the helicopter they were riding on declared an emergency and crashed into the ground killing them both.  (UPDATE:  A day after this BB was written, a news report suggested the pilot did not declare an emergency and switched from VFR to IFR making an ascent through the clouds at 180 mph.  He was at 1400’ trying to maneuver over a mountain top at 2400’. Kobe may not have had any time to reflect.  I am sure there was anxiety in the cockpit, possibly fear.  Regardless, it was an awful event.)  I was saddened and shared my fear of losing a child before me one day.  I asked the PAX to take a minute while lying on the cool, DRY ground, and think about all of their blessings and what was important to them – their family.

Announcements:  Come out Friday to Bombshell for a great cause with Breach and listen to our very own Crosby.  Eagle Scout project on Saturday building a green house (10-2?). See Slack for details.

T-Claps (Recognition):  The All-Star PAX who came out today in the pouring rain!

Shooting guard: Noah’s Ark
Point Guard: Modify
Small Forward: Dauber
Power Forward: Norm
Center: Sprinkler

Prayer:  PAX friend who lost a baby; Those couples who participated at Hope working on “relationships “ helping others and their own.  PAX injured.  Unspoken.  YHC took us out.

Honor leading you men in the gloom.  -Dauber

You Ain’t Cool Unless You Pee Your Pants…

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YHC’s SouthWake Q Tour rolled through Tiger’s Blood this morning. Woke up to steady rainfall as I arrived to a dimly lit parking lot. No cars had rolled in and in looking at the watch made sense as it had just turned 5am. Planted the flag, affixed my headlamp and took a scenic tour around the grounds. Having never Q’d this site, YHC was not only taking inventory of the equipment, but also trying to locate problem areas (ie: puddles) to avoid throughout the workout. Did an entire loop around the school after learning that in places behind the school, we’d need actual canoes to cross. After confirming the path to the track, YHC made his way back to the lot to see Warbuck’s had arrived and was out getting some early miles.

Pulled some cones out of the car for some warm up agility and sat back in the car to keep somewhat dry while waiting for any sign of life. May have been about 4 minutes before the first car rolled in, shattering the first agility cone I had laid out in the process. Just then a few cars were seen heading left to the track. At the time I had thought it must be Banana Seat and whoever else he had wrangled into the temporary Speed Racer AO this morning.

Restoring faith in alarm clocks, Midget was seen rolling in and backing into his spot, along with a car I hadn’t seen before. As the doors opened to this clown car, a trio of Florence, Hardy, and a four-legged Poop Eater emerged.

3 minutes until “Go Time” Warbucks comes sauntering in. A few exchanges and pleasantries among the PAX and we were off with the following warm up.

Warm Up: Skinny loop mosey around the lot, quickly transitioned to puddle shuffles zig zagging from cone to cone and then back to the start for more shuffles in the opposite direction. One more time slaloming between the cones and then circled up for the following…

Imperial Walkers X 10, Hillbillies X20, Good Mornings X10 IC, “Bat Wings”- Fazio 20F\20B, Seal Claps X20, Overhead Claps X20, Chinooks X20. By this time there was quite a bit of mumblechatter being invoked by Midget with Quiver reciprocating the exchange..YHC had assumed this opening ceremony was being received as boring, so YHC figured he’d change it up a little. It was starting to rain a little harder, so did what every caring Q would do in this situation, and found some shelter in front of the school, where there was a long wall…

The Workout: While under shelter, instructed the 6 PAX to partner up for some Patty Cake Merkins X20. With the arms warmed up, instructed PAX to hold in People’s Chair X 20 in cadence. With both arms and legs fully activated, introduced a new exercise which I’ll call Burpee Wall Walkers for now. These have probably been named something, but have never seen them performed at any AO yet, so I’m gonna claim them in this backblast until someone tells me otherwise.

Instructed PAX to remain with backs to the wall, leaving about 6 inches, or enough space to perform a burpee (or several). PAX performed 5 Burpees on YHC’s down and up with backs facing the wall. After performing the 5 burpees, PAX slowly climbed the wall backwards into B2B position, holding for a 5 count and then wall walking 3 spaces to the left. Continued this with 4, 3, 2, 1 burpee counts. Suddenly the mumblechatter had changed to inquiries of the Q’s sanity.

Mosey’d to the track and saw 2 head lamps carrying a steady pace in the distance. We later confirmed that it was Banana Seat and LED getting some soggy miles. This morning’s track work would be a modified Billy Madison running routine (see Lexicon). Had 4 rounds planned where we split the track in quarters at the corners. In the first round PAX would run in a straight line with YHC setting the pace.

Corner 1: Squats on YHC’s Up\Down X12

Corner 2: Squats X12, Star Jumps X12

Corner 3: Squats X12, Star Jumps X12, SSH X12

Corner 4: Squats X12, Star Jumps X12, SSH X12, Lunges X6L, X6R

Round 2: Indian Run

Corner 1: Merkins X12,

Corner 2: Merkins X12, Diamond Merkins X12

Corner 3: Merkins X12, Diamond Merkins X12, Carolina Dry (Wet) Docks X12

Corner 4: Merkins X12, Diamond Merkins X12, Carolina Dry (Wet) Docks X12, Nipplers X12

Round 3: Bataan Death Run w\trailing PAX performing 3 Merkins from the back before sprinting to the front

Repeat Exercises from Round 1.

Quick check of time and a Billy Madison Quote from Warbucks, and knew it was time to lead PAX back to the flag for Mary. Though we didn’t get all 4 rounds YHC had planned, solid work by PAX all around and great push by all PAX in completing the exercises at the corners.

Mary: Arriving back to the flag via Indian Run, circled up for some Annie’s X10 L\R, Pickle Pounders X20, Shoulder Taps X10, Roll up in to Downward Dog, Left Leg Over Right, Right Leg Over Right. As it was raining, decided to end the workout in the same way Andy Dufresne did in Shawshank Redemption after he escaped prison with the aptly named exercise the “Shawshank.” (see lexicon)…

Announcements: Check local listings on Slack for 3rd F opportunities.

T-Claps (Recognition): All PAX getting after it in the rain.

Prayer: Quiver’s family member, Carrie, who passed recently. Florence’s family member Alex (age 12) battling illness. Continued prayers for Wallaby. Those struggling with substance abuse and all unspoken.

Men- Always an honor to lead. Looking forward to many more in the coming weeks.

Can we find a dry line?

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It’s a good thing Nemo and ShamWow! came to the party today. A fish and a magical rag is exactly what the weather called for… It’s always and honor to lead. Today inspired me to Q more often so if you fartsacked because you melt in the rain, I’ll let you know when reservations for fastpasses and dining experiences open again…

EC: Katniss

FNGs: Waiting for dryer weather…
Warm Up: For a moment, considered a shelter warm-up but what’s the point…

Quick mosey around the soccer field back to the lot for circle up. SSH x25, 5 Burpees OYO, Clap Series – Overhead x15, Seal x15, Overhead x10. Mickey Mouse Merkins (WDW) x5 slow count in cadence. Let’s go!

The Workout:

Line up to form Indian Run to the big parking lot by the school.

Circle up and SSH x20

Catch me if you can – Groups broke into 2 and 3. Rounds 1 &2 – 5 Burpees OYO sprint to your partner (who’s back pedaling up the hill), switch. Rinse Repeato back down + up. Round 3 – Prisoner squats and chase.

Mosey to the smaller lot by the baseball fields and find a line. “Can we find a dry line?”

Hold chill cut on your line. First PAX weaves through the line moving up and side shuffle in between (modified Black Snake Indian Run), x2 up the lot and 1x back down. Micheal Phelps.

Mosey to the Abyss.

An old favorite of mine came back out… PAX form one line to Bear Crawl down the stairs – 5 merkins at each landing. Bear crawl back up. Al Gore at the top holding for the 6. Round two – mosey down the stairs bunny hops each stair back up – Al Gore for the 6.

Mosey back.

Mary:

Low slow flutter x20 in cadence, hold 6 inches. Low slow flutter x20. Recover. Extended scissor kicks in cadence holding each rep switching legs for varying times (10-15 seconds) alternating between LSF, 6-inch holds, ESKs. 5 minutes total.  Have a nice day.

Announcements: Weather dependent helping Eagle Scout at food cupboard. ATT run on 2/22.
T-Claps (Recognition): Katniss for his solo EC!!
Prayer: Wallaby, Nemo shared his positive experience with Hope’s Re-Engage marriage program. Prayers to those who are having difficulties and lift them up to seek help. YHC took us out – moment of silence and prayer.

Ivan gets competitive

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YHC pre-blasted Crazy Ivan as being something different – a little bit of competition for the pax.

FNGs:

None today – a shame
Warm Up:

Warm up

Warm up lap around the interior of the parking deck – YHC set up some cones on the other end to mark the lap course for the remaining circuits.

SSH x20 IC

Daisy picker x10 IC

Fazio Arm Circles x10 forward/backward

5x burpees OYO for Lipstick being a bit late

 

The Workout:

Pax grab their kettle bell and circle up for circuit 1:

1x Burpee
6x Turkish Getups
10x Squat Thrusters
20x One arm kettlebell swings
Run a lap

After round 1 the pax partnered up based on the speed of which they completed the round. #1 with #2, 3 with 4, etc with one group of 3.

Repeat round 1 with the faster pax from each pair adding 2x burpees each round.

After two rounds of that circuit we circled up for a round with “big bertha” – YHC’s 60lb kettle bell that doesn’t get enough love. We passsed the bell clockwise between pax with each pax doing one overhead press each. Then we passed it back counterclockwise to keep ourselves balanced (with another press.

We then moved on to circuit 2:

1x Turkish Getup
6x Midget Getups
10x Merkin Kettlebell slides
20x Bell Slaps
Run a lap

After round 2 the pax partnered up based on the speed of which they completed the round. #1 with #2, 3 with 4, etc with one group of 3.

Repeat round 2 with the faster pax from each pair adding 2x turkish getups each round.

Mary:

Midget cookie pouch x10
Single leg deadlifts x5 each leg slooooooooow
Homer to marge SW style x10 + x5 each leg – all with kettlebell
Homer to marge exicon style until YHC was tired
Announcements:

2nd F/3rd F – Travis Manion Foundation fundraiser at Bombshell tonight. $5 per pax that show up.

Greenhouse build at Holly Springs food cubbard tomorrow

U-Turn will be different – read pre-blast and expect the differences to continue for the full month

ATT long ass run 22Feb20

New AO Prison Yard – Crooked Creek Park at 0500 on Tuesdays.

June 4th 100 mile backpacking trip – 4 days. See Double D for details.

T-Claps (Recognition):

Lucky Charms for kicking my rear
Prayer:

Wallaby and all pax whose families are dealing with addiction – both those battling and those supporting them. Midget’s friend going into detox.

Rash of cancer scares in local community.

Full House’s client’s wife with brain tumor – successful surgery for lemon sized tumor! Full recovery expected.

UTI’s co-worker Carolyn went from full cancer to remission!

YHC’s wife’s back issues have resurfaced – psychologically tough to have issues that were solved reappear for no good reason.

Murphin Dora

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Pax of 2 for a coupon filled murph inspired Dora at Thunder on a nice wet evening. Fitting that it was murph inspired as the other pax was the site Q for Tea Time.


FNGs: None tonight
Warm Up:

SSH x20 IC

Daisy Picker x10 IC

Fazio arm circles x10 forward and backward

Michael phelps

The Workout:

Grab a coupon (45lb bumper plate) that YHC had in the trunk. One per pair, so just 1 for us tonight.

Mosey over to playground for a modified Dora. Total per pair of:

  • 50 burpees
  • 100 pullups
  • 200 merkins
  • 300 low slow flutter

While partner is doing the exercise the other partner alternates between squat hold, plank, and people’s chair, all while holding the weight.

Following the dora completion we returned our coupon and moseyed over to the main shelter for Bring Sally Up in squats to wrap up our workout.

Mary:

Following sally we did:

LBC x20 IC

Homer to marge (exicon) ~20 times

Announcements:

Tea time’s numbers continue to struggle – AO future is unknown

ATT long run 22Feb20

Prayer:

YHC’s M has had a back flare up

What’s the Standard F3 Penalty for…

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…a whole lot of mumblechatter? Haven’t heard this much since last weekend at Ground Pounder. A new undisputed mumblechatter champion AO? We’ll see. So let YHC know I f there’s an answer to this question. The standardized penalty I used today was 10 burpees OYO. Too soft?

FNG’s: None
Warm Up: Mosey to the former Ivan lot and circle up for ( all IC) SSH x 20, Seal Claps x 10, Overhead Claps x 10, Hillbillies x 10, IW x 10, and Frankenstein x 10.
The Workout: Stop 1 on the journey to get stronger. Each of the 11 pax took turns running the loop of the Ivan lot while remaining pax did an exercise AMRAP together. When runner returns, another pax leaves to run the loop.  Pax switches AMRAP exercises. Go until all pax run their loop. AMRAP exercises were: 3 rounds merkins, 3 rounds WWII’s, 2 rounds alternate lunges, 2 rounds sumo squat jumps, 1 round of LSF’s.

Next stop, the bandstand. Pax on the grass does a 20 count of exercise IC while pax on the bandstand does BTTW. Then pax switch spots.  4 rounds of this with IC exercises being: step ups, irkins, dips, and derkins. Pax up top switched between BTTW and People’s Chair.

3rd Stop, the picnic shelter. Half the pax did continuous SSH IC while other pax “bench crawled” the picnic tables around the square. Pax switch roles. Each man bench crawled and did 50 SSH. If you don’t know what bench crawls are, Skidmark was the first Q to intro me to these.

4th Stop, there’s always rocks to throw around. YHC rotated exercises and all done IC for a total of 45 reps per exercise. Curls for the Girls, tricep extensions, squats, rut rows, and rock spanks. Mumble chatter was extensive during rock spanks. Punishment? The aforementioned 10 burpees OYO. Pax were quick to blame each other for this penalty.
Mary: Tried to get back quickly for Mary but to no avail. Time up as we entered the TBD cage
Announcements: Greenhouse build this weekend. Drop an HC or a DM to @Dumbo. @ Mookie has a goal to Q southwake everything this month. Get out to support one of this HIM’s Q’s. He’s at Tiger Blood tomorrow with a fresh routine to deliver.
T-Claps (Recognition): All the pax who counted cadence while I had my balls to the wall or otherwise occupied in my own beatdown this morning.
Prayer: Our F3 brother Wallaby and family, Pikachu’s M, relief from back pain/injury, our military and nation. YHC took us out.  Thanks my F3 brothers for taking me inside and empowering me to lead and get stronger with you.