EC: ShredderÂ
FNGs: none
Warm Up: a host of F3 favorites, including SSH, SFAC, IM, HB, Frankensteins, and Merkins
The Workout: jogged to the side of the school for some 11âs with squats and merkins. We then did Erkins, dips, squats while building on some Wing Chun concepts of pushing, striking, and wedging.
Mary: LBC, LSF, and Box Cutter.
Announcements: Travis Manion 911 run, Derek Davis run.
Prayer: unspoken
3 PAX doing some high intensity TRX. Great work HIM!
FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.
FNGs:none
Warm Up:joined with red October for SSH, good mornings, windmills, imperial walkers, hillbillies and fazio arm circles. 10 oyo burpees
The Workout:starting at end of soccer field reverse hill climb where we performed 5 squats each round. Ran to end line and did the following adding an exercise each round  at goal box, between goal box and center line, centerline, between centerline and goal box, goal box and end line
5 squats
5 squats, run, 10 merkins
5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges
5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers
5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises
5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps
5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps, shuffle, 35 SSH
5 squats, run, 10 merkins, bear crawl, 15 Bonnie Blair or alternating lunges, karaoke, 20mountain climbers, karaoke 25 calve raises, high knees, 30 shoulder taps, shuffle, 35 SSH, shuffle 40 sec btw
Mary: 15 of each ww1, American hammers, homer to marge, pickle pounders, plank jacks
Announcements: Travis Manion 5k being held holly springs see slack
T-Claps (Recognition):
Prayer: military, health and family health
AO: Ground Pounder
Workout Date: 07/31/21
This is the final Carpex Q of this yearâs Q Swap Week with South Wake. Whatâs this Raleigh guy doing Qing this workout? Well, Your Humble Correspondent (YHC) signed up to Q before the Swap Week was announced and managed, via intense negotiations with BFF Disco Duck, to hold on to the slot. I did pick up a couple of Carpex shirts from Mudgear to make sure I represented appropriately.
Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
To give South Wake the full Carpex experience, Pledge that Allegiance
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC
Main Event:
1) Mosey to the playground and split into three teams, rotating in one team at a time to perform five pull ups while the other teams performed As Many Reps As Possible (AMRAP) Merkins, then squats. Continue until everyone has performed pull ups three times. Execution was clunky; YHC is still trying to smooth out how to pull this off, since pull ups usually get overlooked.
2) Mosey to the jogging path for Train Tracks. Repeato until each PAX has jumped for three cycles.
3) Mosey to rock pile and grab a rock for rock work in the open parking spaces. Curls, Overhead Press, Triceps Extensions, Bent Over Rows, American Hammers, WW1s, maybe others I canât remember. Rep from the frisbee golf tournament comes over to ask how long we were going to be blocking the parking spaces. Did I mention there was a frisbee golf tournament going on in the park at the same time? We wrapped up and moved on. Totally forgot to call Grounder Pounders. Very missed opportunity.
4) Mosey to the wall behind the baseball field for 10-15-10 âbenchâwork pyramid. Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches (LGCs), Derkins.
5) Mosey to restroom building for Balls to the Wall (10 count/PAX), Peopleâs Chair (10 count/PAX), and Australian Mountain Climbers x10 IC. Mosey back to playground for Mary.
Mary:
Dolly x10 IC (WWW correctly begins to channel Callahan mumble chatter here)
Homer to Marge x10 IC
Rosalita x10 IC
Heel tap Freddy Mercurys x10 IC
WWW suggests Pamela Andersons, so I ask if he wants to demo and lead them. Affirmative. x10 IC
Not sure if there were any more exercises.
Stretching to close it out. Worldâs Greatest Stretch with Pigeon Pose. Not âOlivia Newton John crap,â as Forceps called it. LOL.
COT:
9 PAX (5 South Wake, 4 Carpex)
Announcements.
Prayers spoken and unspoken.
Naked Moleskin:
I had grand plans for a double train track exercise that met in the middle, but not enough PAX and three cycles were more than enough. Sheesh!
Someday I will figure out a smooth way for PAX to get in pull ups when bars are available.
T-claps to Site Q Forceps for the rockinâ 80s playlist. When he called the stretching Olivia Newton John crap, I totally thought he was dissing his own playlist and didnât recognize A-haâs greatest pop hit.
When I called Little Gyno Crunches, DOA heard âLittle Dino Crunchesâ. I could only imagine crunches with little T-Rex arms.
The dust up with the frisbee golf guys wasnât really a big deal, he just asked how long we were going to be. I did enjoy The Park is Mine back in the 1980s and usually spend way too much time coming up with titles for backblasts so I just went with it.
Two for coffeeteria. YHC and WWW.
This was my eighty-sixth #F3Q21 #2021Challenge Q (eighty-ninth overall). Next Q is Saturday 8/7 at Catalyst for my seven year anniversary.
-Pigpen
QIC:Â Pigpen
PAX:Â WWW (Carpex), Peeping Tom (Carpex), Rikers (Carpex), HAZMAT (South Wake), Dusty (South Wake), Rico Suave (South Wake), DOA (South Wake), Forceps (South Wake), Pigpen (Carpex)
Workout Date: 07/31/21
FNGs: Welcome FNK Calico
Warm Up:
Mosey near amphitheater SSH, mountain climbers, arm circles.
Dad’s carried water balloons, water guns, etc.
The Workout:
A game of tag was started that ended up as a beach ball toss while PAX filled up some buckets of water for water guns.
There wasn’t a lot of structure here, just making sure some 2.0’s had fun and moved around a little.
First up we did a game of water balloon toss. Partners were instructed to take a step back after a successful catch. This quickly turned into a free for all water balloon fight. YHC audibled and instructed 2.0s to make their way around the cement pad with a water balloon like an animal that was called then throw the balloon at a dad, then dad’s got a turn. We did several rounds of this until balloons were gone. PAX and 2.0s cleaned up balloon pieces while YHC anchored a tarp down on the hill for a make ship slip-n-slide complete with buckets of water and dish soap. This was a hit and kept 2.0s engaged until time was up. The highlight for the dad’s was watching Bolt try and dive on the tarp multiple times while standing about 5 feet back. This ended up with Bobby Boucher giving a little help and guiding Bolt to actually dive on the tarp. With all 2.0s and YHC covered in wet grass and soap we gathered up all supplies and headed to the water spigot by the bridge.
Mary:
Dads filled up buckets and dumped them on 2.0s to rinse off all the grass and soap until everyone was cleaned up. Then we headed back for COT at the tennis courts.
Announcements: See Slack.
T-Claps (Recognition):
Good work by all in the rain.
Prayer:
New school year, COVID, travels, praise for new ripped jeans.
FNGs: NoneÂ
7 HIMs posted to GP on a moist morning. YHC brought the music box, Breach brought the Medicine Ball.
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches, 20x3ct SSH,
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.
3 sets of 10x3ct of each exercise:Â Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, Bus Drivers and Ground Pounders. 10x3ct:Â Windshield wipers, Box Cutters and Low Slow Flutter; 3 sets of 10x3ct Rock Press & Skull Crushers
Mosey to the basketball court
Combat Ball
20 minutes of 4 on 3 Combat Ball: PAX split into teams and used a 10lb medicine ball to play basketball. Rules: There are no rules except you can only take 3 steps before having to pass the ball. Fouls were not penalized, very few (if any) goals were made outside of 3 feet, the ball was slippery and heavy, Gump almost took one to the face, but everyone had a great time. Â
Announcements: Register for the Travis Manion Event on 9/11
https://www.travismanion.org/events/911-heroes-run/
Prayer Requests: For all those suffering with COVID:Â Prayers for David – Travis Manion SE Coordinator;Â Cyclops has 3 employees in the ICU, Hazmat lost 2 coworkers.
T-Claps: For everyone who came out on what was supposed to be a downpour of a morning
FNGs: @Kimura
PAX: @Gamecock, @Finkle, @Slots
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies,
The Workout: On the large softball field we did an exercise at each pole and stacked the exercises from the previous poles. We moved from pole to pole by bear crawl, lunge walk, or sprint. It was amazing just how far apart those stupid poles were. Especially with the bear crawls!
Mary: ABCs, Outlaws, LBCs, E2Ks
Announcements: none
T-Claps (Recognition): none
Prayer: can’t remember
FNGs: none
Warm Up: Mosey around the soccer field, SSH x25, Good Mornings x10, Windmill x10, Fazio Arm Circles forward/backward x10, Seal Claps x10, Overhead Claps x10
The Workout: UTI reminded me that there was a stack of cinder blocks, stamped with the F3 logo, ready to go. I appreciate a good coupon workout, so I was down. Here’s how it went:
PAX were instructed to grab two cinder blocks each and meet at the triangle (entrance to parking lot loop). We started out with a simple set of exercises using one block: Curls for the Girls x10, Ruh Rohs x10, Squats x10. Then we farmer carried both cinder blocks from the top parking lot down to the stop sign. Recover. Back to the top. That sucked.
Back at the start, we did another set: Curls for the Girls x10, Ruh Rohs x10, Squats x10. This time, we jogged down to the stop sign. Recover. 10 Durkins off of the curb. Jog back to the top. That was a little too easy.
Again, did another set: Curls for the Girls x10, Ruh Rohs x10, Squats x10. This time, we mosied around the parking lot circle to the far side and lined up at the crosswalk. Bear crawl back to start. Just right.
PAX were instructed to farmer carry again, but this time returning their cinder blocks to their home. Then we mosied around the loop, stopping at the crosswalk. Bear crawl up to the picnic area. We did one round of urkins/durkins/dips (10 each), People’s Chair 10 count x3 and Balls to the Wall 10 count x3.
Mary: Popcorn Mary consisted of Low Slow Flutter x10, Homer to Marge x10 and LBCs x15. Finished up with some quick yoga.
Announcements: Travis Manion 9/11 Heroes Run
T-Claps (Recognition): Woody for getting back out in the gloom after a spell of crud. It’s not easy to get back in the groove, way to be!
Prayer: Bondo’s granddaughter for health and wife for travels.
Moleskin: We face different challenges in life that come in all different shapes and sizes. Today, it was those damn cinder block farmer carries. That was hard. When I first started with F3, it was just keeping up with the group, sucking wind and barely making it through. I realized early on that if I wanted to not suck at running I was going to have to embrace the suck and focus on that area for improvement. Challenges can help uncover areas in need of improvement. That might come in the form of running more to improve aerobic performance. It also might come in the form of relationships. Identify those areas that challenge you (that suck), meet them and develop solutions to overcome them.
10 Pax showed up for an original Prison Yard smoke session.
8-bit, Sprinkler, Pots, Banana Seat, Woody, Midget4Life, MadDog 2020, Smalls, Money Pit and the Warden Breach o the Q
Warm Up: Mosey around the parking lot and then 22 counts reps of SSH, Imperial Walkers/Hillbillies, Windmills, and Good Mornings
The Workout:Â 8 stations of fun with a partner, partner one is on the apparatus, partner 2 was alternating between Merkins and LBC’s ( 2mins of work with 15 secs rest between sets)
Station 1- The devil keg, Full clean and press
Station 2- Pain Stick- Between the legs Rut Rohs
Station 3- Med Ball Squat and Toss
Station 4- Weight Plate- straight arm lat raise
Station 5- Fire hose- Squats
Station 6- Hurdle- up and over jumps
Station 7- Battle rope- Double arm waves
Station 8-Proud panda jump rope
Mary: 5 mins of ab meltdown- 22 count reps of Lo-slow flutter, Homer to Marge, heel taps and Pickle Pounders
Closed in Prayer:
4 Pax at Sheepdog.
FNGs: None
EC: just YHC
Warm Up: SSH, SFAC, Michael Phelps, Frankensteins, Mercins. Â We also loosened up with some hip and knee rotations.
The Workout: Three sets of three exercises rotating through Staggered leg squats, dips, mercins, derkins, erkins, single-leg deadlifts. We then practiced several boxing drills.
Mary: LSF, Box Cutters, LBCs, Crab Cakes.
Announcements: pikachuâs move.
Prayer: đđŒ
