Solo for Pole-to-Pole at KG

/in /QIC:
PAX:

FNGs: None.  No other PAX but YHC.
Warm Up:  Took a jog around the track before heading out to run pole-to-pole per pre-blast anticipating any stragglers.  good mornings, static leg stretches and then off…
The Workout:  Began running, some karaoke L/R and incorporated the following 10c exercises when I passed a pole or sign:  lunges, butt-kickers, high knees, merkins, ssh, sir Fazios, seal claps, overhead claps, monkey humpers, hillbillies, imperial walkers….ran to W. Academy and on the way back, decided to run through Fleming Loop.  Headed back to KG.  Stopped at the basketball courts for some suicides, Bear crawl and reverse lunges.  One more lap where it all began and a little bit of additional running in the parking lot getting to four miles.
Mary:  Light stretching
Announcements:  Check Slack/FB…help Pikachu move on Saturday
T-Claps (Recognition):  4th Q this week, 5th post.
Prayer: Hoping this body will allow me to continue moving, getting 1% better every day. UNSPOKEN.
Honored to lead.  -Dauber

Sprinting uphill to freedom

/in /QIC:
PAX: , , , , , ,

FNGs: None
Warm Up: Short Mosey to bottom of parking lot. Hamstring Stretch, Windmills, Good mornings, Quad Stretch, Downward Dog, Calf Stretch. Grabbed coupons to mosey down to bottom of old 18th hole.
The Workout: 3 cones were placed at a long, medium and short distance from bottom of hill. 15lbs, 25lbs, 40lbs DB placed at the cones. The workout was full sprint up the hills to the various distances. Short Cone roughly 25yds. 5 reps, Medium Cone 50 yrds, 3 reps, Long Cone 75 yrds 2 reps. After each sprint the PAX needed to do an upper body exercise of choice at 10-15 reps. The cycle was OYO.
Mary: Butterfly Crunch, Half Dead Cockroach, Oblique Crunch with a 10 count hold at top. All exercise I/C of 15.
Announcements: CARPEX swap,
T-Claps (Recognition): Deadbolt B-Day.
Prayer: Men that need to share all plights in life as not sharing affects all aspects of life. Sprinkler friend dealing with wife and had come through bad divorce.  Rest unspoken

Goofballs at the Nut

/in /QIC:
PAX: , ,

A very late backblast, but published nonetheless.
FNGs: Nope
Warm Up: Mosey over to Rovisys with a few stops along the way for warmup exercises
The Workout:
Bearcrawl up hill stopping every 4 steps to do 5 merkins with YHC calling a decrease to 4,3,2,1 merkins as we progressed to the top of the hill. Mosey back down.
Lunge walk to top of hill stopping every 4 steps to do 5 squats. Mosey back down and over to bottom of ramp.
PAX held plank on top of ramp rail while last PAX bear crawled to front. This continued until we made it to the top of the ramp. Mosey back down and head back toward Oakview with stops along the way for irkin, derkin, and dip along the rail, and pickle pounders, monkey humpers, and goofballs at the corners to fully embarass the local 12 oakers.
Mary:
Circled up for some boat canoes and LSF.
Announcements: See social media
T-Claps (Recognition): Good work men!
Prayer:
Unspoken and injured PAX, 3rd cousin’s friend.

Just Keep Moving – Tour of The Nest

/in /QIC:
PAX: , ,

FNGs: None
Warm Up:  Incorporated into the workout
The Workout:  Found two brave souls at Falcon Park, one #HIM who got a ruck in for EC and another #HIM who appeared out of nowhere.  YHC did not sleep well.  Birthday hangover?  No.  Just dealing with some stuff.  Before dozing off, I wrote down ideas for the workout on an index card.  Arrived at the workout without the card.  Improvise.  Time struck 0530 and we were off.  No party favors leftover from the birthday bash, but an added step in determination.  Ran to the corner for the beginning of 10c exercises.  Commenced Good mornings.  Continue to next corner for windmills.  Continue to next corner for seal claps and overhead claps.  Ran up ramp stopping at curb for step ups (L/R) and Sir Fazio arm circles.  Continue to the corner at the top rounding corner for 20 SSH.   Stopped at the wall for BTTW 10 c 3X.  Mosey to a larger wall.  5 burpees OYO.  People’s chair 10c 3X. 5 burpees OYO. BTTW 10c 3X.  Mosey to the playground for 10 modified pull-ups.  Found the sidewalk and executed 10 Imperial Walkers and 10 Hillbillies.  Mosey to parking lot for some H2O – a bit moist this am.  Lined up in a row.  Bear crawl to the next parking lot divider.  Monkey humpers once everyone arrived.  (why do these bastards hurt?). Crawl bear backwards.  Mosey for a lap around the park without stopping.  I called an audible and asked PAX to grab a towel/woobie.  (look it up) Began YOGA.  Lots of yoga stretching until we got into Mary.  I think pigeon was a big hit.
Mary:  From our six…with minimal breaks:  box cutters, 6 inches, H2M, hello dolly, heel,taps.  More leg stretching.  Side leg lifts (both left/right) and bent side leg lifts.  More stretching.  Concluded with have a nice day.  TOAST.
Announcements:  shout out to LED with FV road sign.  Ultimate frisbee under the lights at Ting next Monday. Help move Pikachu on Saturday.
T-Claps (Recognition):  Martini with the EC ruck.
Prayer:  Finkle’s sick children; UNSPOKEN; injured PAX, Gamecock vacation with family – safe travels to W-S.

YHC urged PAX to reach out to a friend you had not talked to in some time.  I reminisced about the FB posts, texts, calls, etc I received for my birthday and marveled at the friendships I have made throughout my 53 years on Mother Earth.  So grateful for these people in my life.  Honored to lead – Dauber

 

Party Favors at Red October

/in /QIC:
PAX: , , , ,

FNGs:  none

Dauber’s Birthday celebration with kettlebells and TRX strands.

Warm Up: Led Mutiny and Red October PAX in Good am, seal claps, overhead claps, sir Fazios, SSH and Windmills.
The Workout:  Rinse and Repeat (R & R0 (2X) exercises 10-25 reps:

KB Group 1:  Swings, Rut rows, Lawn Mowers

KB Group 2: Figure 8, thrusters, Tricep

KB Group 3: Goblet Squats, Upright rows, Plank Taps

TRX drills with Gump calling the exercises:  YMCA (Up, out, down); Curls, Wings, Squats, etc.  R & R 2X

KB Group 4:  From our six:  KB over chest, six inches, thrusters, straight arm curl

Mary:  Joined Fram for killer AB workout on tennis court.  Have you seen his abs?  Damn.

Announcements: Help Pikachu move on Saturday; Ultimate frisbee next week;  I am sure I am missing something….apologies

 

THANK YOU so much for your kind Birthday wishes

T-Claps (Recognition):  Great job LED with FV road sign – F3 South Wake; Wedding anniversary of POTS and his M, Kari!

Prayer:  Forceps’ son (David) in the woods – traveling; Injured PAX; Kari and POTS celebrating 25 yrs of wedding bliss – Congratulations!  All men who are married – blessings over you and your loved ones.  UNSPOKEN.

Honored to lead you men.  Thanks Gump for the TRX exercises! -Dauber

Ultimate Mutiny

/in /QIC:
PAX: , ,

FNGs: Nope
Warm Up: Led by Dauber from Red October
The Workout: One lap around lower soccer field. (karaoke, butt kicks, high knee, Frankenstein kicks) Lap 2 > Guantanamo Bay’s to first light pole, Panama Canals to 2nd light pole, Finished with Guantanamo’s to end of fence.  Mosey the short leg of field.  Series of merkins for the backside of lower soccer field, stopping at points along the way. Standard, Brokeback, Derkins, Carolina Dry docks, Diamond and a half failed attempt at Hibachi Express.

Mosey to upper soccer field.  For a single team game of ultimate frisbee.  Rules each PAX has to touch frisbee once down the field. Each drop was a stack’em of reps up to 10 starting with Squat Thrusts. Each goal scored new PAX called out an I/C exercise of choice. Half way through each you had to throw with off hand only. Finished with Start jumps.

Mary: Butterfly Crunch, Touch the sky, Leg Climb, Oblique V-ups with a Dauber B-Day hold.
Announcements: See Red Oct BB
T-Claps (Recognition): See Red Oct BB
Prayer: Unspoken

AGS Run, Ruck & Dreams

/in /QIC:
PAX: , , , , , , , , , , , ,

FNGs: None
Warm Up:  Good mornings, Frankensteins, SSH. Sweaty PAX ran EC – nice work.
The Workout:  Pre blast called for a counter clockwise run around Bass Lake (~5 miles).  Still recovering from a knee issue, I opted to add a ruck (~3 mile).  Forceps rolled in three minutes late due to a dream which I heard and tried interpreting during our hike.  Sometimes it is better just to listen and take things all in stride (pun intended).  We saw the runners on Grigsby helping each out picking up the six. Lots of support and fellowship this morning
Mary:  She wished Dauber Happy pre-birthday. 52.9999
Announcements: CarPex Q swap…show up in numbers this week!  help Pikachu move on Saturday.
T-Claps (Recognition):
Prayer:  Pray for Carter with kidney issue/disease; Pray for Bernie – travel/remembering/honoring the loss of a loved one; Pray for Forceps son David – traveling; injured PAX.  UNSPOKEN.  YHC took us out.  2nd F Starbucks and the Neuse Golf Course.

.

Honored to lead. – Dauber. Thank you for the early birthday wishes brothers.

Groundin and Poundin

/in /QIC:
PAX: , , ,

FNGs: None 

4 HIMs posted to GP on a beautifully hot morning.  YHC brought the music box & balls.

Warm Up: 10x3cts of: Good Mornings, Wind Mills,  Daisy Pickers, Sir Fazio Arm Circles (both directions), Imperial Walkers, Hill Billy’s, Arm Stretches, Pigeon Pose Stretch,  20 SSH.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled or even lifted with one arm – pick another). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Triceps Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct:  Rock Spanks (with and w/out consent), 20x3ct LBCs, 10x3ct Mountain Climbers, 10x3ct Heal Taps.  Return the Rocks and Mosey to the basketball court

Heavy Balls:

3 rounds of free throws: one PAX shoots while others exercise.  Shoot from 3 different points on the court (2 free throws and 1 layup) – miss making all three and receive a 2 burpie penalty.

Exercises: Imperial Walkers;  Hill Billy’s, Mountain Climbers; SSH, Squats, Lunges, Split Jacks, Star Jumps, more squats

Announcements: Q exchange this week starting on Monday; Pikachu moving July 31st

Prayer Requests: Praise for Norm getting to the Mexican border safely, Prayer for safety – Forceps’ son on mountain trip with friends this week.

B.A.S.K.E.T.B.A.L.L.

/in /QIC:
PAX: , , , , , ,

FNGs: None
Warm Up: Daisy Pickers, SSH, Sir Fazio Arm Circles (Forward & Reverse), Imperial Walkers, Hillbillies
The Workout:

We started with some wall work, consisting of BTTW and People’s Chair. During BTTW, each PAX called a 7 count (IC). While in People’s Chair, YHC called overhead claps–35 IC–to serve as our timer.

 

We moseyed on to the basketball courts for some free throw drills. We formed a circle around the basketball goal, and each PAX took a turn shooting a free throw. If the PAX missed, a penalty of more reps was incurred for the resulting exercise, however, if the free throw was made, fewer reps had to be performed. The series of exercises spelled B.A.S.K.E.T.B.A.L.L:

B = Bobby Hurleys

A = Alternating Side Squats

S = Squats

K = Knerkins

E = BurpEes

T = Tempo Merkins

B = Burpees

A = American Hammers

L = Low slow flutter kicks

L = LBCs

1 PAX–BlueHen–valiantly volunteered to shoot a free throw on behalf of the other PAX to determine how many sets of suicides would follow. As the free throw was made, PAX only had to sprint once to the end of the parking lot and back.

We proceeded to two sets of 4 corners. For the first set, we cycled through various types of merkins: wide grip, diamond, ranger, and regular. For the second set, we cycled through some more merkins, squats, and American Hammers to transition into Mary.

Mary: We finished with a few minutes of Mary, PAX choice: Box cutters, Monkey humpers, and Plank

Announcements: Unspoken prayers. YHC took us out.

Prayer: Check Slack

Backblasts FTW

/in /QIC:
PAX: , , , , , ,

AO: Crazy Ivan
Workout Date: 07/21/21
While coordinating a playlist with Yoshi last night, It hit me that I could steal one of my own KB workouts from The Blitz for Crazy Ivan. So I looked up my backblast from 10/14/20 (https://f3raleigh.com/about-that-disclaimer), printed it out, and made sure to bring it with me this morning. As I pulled up to Womble I realized the one thing I had forgotten… my kettlebell! Oh, $#!t! Luckily the Ivan guys had a few spares to choose from. My usual is a thirty pounder, but the options were 25 or 35. Nervous, I opted for 25#.

Warm Up:
State the mission, check for FNGs(1), and give the disclaimer. Since this is a copy of the workout where Fazio almost got a concussion, I definitely remembered to give the disclaimer (and put that I did here in writing haha)
Side Straddle Hops x20 x10 In Cadence (IC)
Good Mornings x10 x5 IC
Imperial Walkers x20 x10 IC
Sir Fazio Arm Circles forward reverse x10 IC
Sir Fazio Arm Circles reverse forward x10 IC
Monkey Humpers x10 IC
Standard Merkins x10 On My Down (OMD)
Mountain Climbers x10 IC
Run a lap around the parking lot

Main Event (1/5):
Halos x10 IC, x10 IC reverse
Kettlebell Good Mornings x10 OMD On My Up (OMU)
Curls x10 IC OMU
Overhead Press x10 On My Up (OMU)
Triceps Extension x10 OMU
Bent Over Row x10 OMU
Run a lap
Main Event (2/5):
Figure 8 x10 IC, x10 IC reverse
Deadlifts x10 OMU
Goblet Squat x10 OMD
Around the World x10 IC, x10 IC reverse
Single Leg Deadlifts x10 OMD each leg
Alternating Lunges x10 OMD each leg
Run a lap
Main Event (3/5):
Snatches x10 OMU each arm
Two Handed Kettlebell Swings x20 OMU
Single Arm Bent Over Row x10 OMU each arm
Deadlift with High Pull x10 OMU
Squat Thrusters x10 OMD OMU
Run a lap
Main Event (4/5): (on your six)
Chest Press x20 OMU
Skullcrusher x20 OMU
Little Bell Crunches x20 IC
Flutter Kicks x20 IC
Single Arm Press x10 OMU each arm
American Hammer x20 x10 IC
Run a lap
Main Event (5/5):
Staggered Kettlebell Swings x10 IC each leg
Clean, Press, and Squat x5 On Your Own (OYO) each arm
Overhead Press x20 On My Up (OMU)
Triceps Extension x20 OMU
Pull Throughs x20
Run a lap
This is the point where my original Blitz workout ended as we stopped to check on Fazio, so new territory form here on out
Bonus Main Event (6/5):
I asked the PAX if they wanted more KB stuff or Mary, or if they had requests
Suck-Up took charge and led American Hammers x15
Dahmer led Midget(?) Sit-ups x15 OMU
Woody led his side-plank exercises x20 IC each side

Mary:
None.

COT:
7 PAX. Welcome FNG Money Pit!

Announcements:
1) South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex.
2) F3 ENC CSAUP Sasquatch is 7/31
3) F3 NE Wake CSAUP The Deacon is 9/18
4) F3 10 Year is in Wilmington the weekend of 10/8

Prayers unspoken.
YHC took us out.

Naked Moleskin:
I was a little discombobulated this morning after having forgotten my kettlebell, no doubt.
It was definitely interesting to redo a workout like that. It seemed a lot easier this time, not sure it’s just the fact I’ve been posting a whole lot more or if it was just dropping to the twenty-five pounder. The voice in the back of my head says the workout was too easy.
It was a nice surprise to see Suck-Up from Carpex there in the gloom (supporting our FNG I would find out later). He’s excited to Q Whiplash tomorrow, y’all come out and support him!
Many, many thanks to Yoshi for not just providing the hardware for our tunes, but also my kettlebell (I believe it was Woody who also offered a spare).
While coordinating tunes, I had mentioned three Spotify playlists from which he could choose. He went with the one from my second Monday Murph Q. No Elton John, so the boys on South Wake Slack should be happy.
No Fazios were harmed in the making of or execution of this workout.
This was my eighty-first #F3Q21 #2021Challenge Q (eighty-third overall). Next Q is Monday at Wild Wild West in Carpex for my birthday week!
-Pigpen

QIC: Pigpen
PAX: Woody, Yoshi, Dawgpound, Suck-Up, Money Pit (FNG), Dahmer, Pigpen
Workout Date: 07/23/21