FNGs: Nope
Warm Up: SSH, Frankenstein kicks, Willie Mays Hayes
The Workout:
We ran.
https://connect.garmin.com/modern/course/80549691
Mary: Nope
Announcements:
See slack – Hollyfest, Brute CSAUP
T-Claps (Recognition):
All who ran.
Prayer:
Stubbs, co-worker with brain cancer, injured PAX, unspoken
Warm Up: Moseyed to indoor Basketball gym.
Stood on Baseline for the Pledge of All Allegiance
Workout: We had exactly 20 so we divided up into 4 groups and played 2 separate games of full court 5 on 5. We rotated after halfway. I don’t think our ball skills were very sharp in the beginning. Most of the PAX got better as time progressed except for Guatemalan. He pretty much stood in the same place every time and asked for the ball.
I know sometimes we do a lot of the same things every week. Thought this would be fun to mix it up a bit. Those that shined like @pumps because he has skills and @Fram the rest made up for it in fouls and large bodies pushing and shoving. Thank God we did not call fouls today. I would have fouled out before the second game…BTW I am pretty sure my Team won both games @bobby bouche @deadbolt @mookie @maddog. Next time we play @banannaseat will be on a 3-man team due to his speed!
Mary: No Time
T Claps: Bosshog and the new addition to the Family! Congratulations
Prayers: Thanks for the prayer support for my Mom. Our Country, Injured PAX, 3rd cousin who took a dive OTW back. Hope he is okay!
Announcements: CSAUP 6-10 Saturday
EC: Let it be documented that Full House and UTI ran EC on this day.
FNGs: The title of this backblast makes me think of a once FNG we had at the Cobra. He was named Snarf for his love of Heman (I think that was the story) also something about a pet he had named Snarf. I’m gonna reach out once I write this backblast. Chat soon Snarf!
Warm Up: Typical stuff – Windmills, Merkins, Imperial Walkers, Hillbillies, Goofballs, etc.
I’ll put this next section in the warm up because it was more about me having fun, but we worked out too. I didn’t let the PAX know what I was doing so they thought I’d gone crazy or simply had no plan and was wondering the parking lot. Some might recall a Q of mine from way back when where I marked Purple Cobras. Back then, I was inspired by some graffiti that was sprayed on the now Dollar Store across the street from the Cobra and decided compete for tagging dominance and properly mark my territory. See my earlier backblast for the exciting details – https://f3southwake.com/2018/12/18/pffffttttt/
We ran around completing exercises along the way. Plank Jacks, SSH, WWIs, and Squats were dished out. At one point, Full House said something like “I think he is writing something…” DING DING DING DING DING!!!! Kosher\Woody congrats on taking the next drink of Kool-Aid at F3 and becoming site Qs just know that this AO has been marked for UTI (POWER). Once you get a UTI, it’s not always easy to get rid of…
We went through the bank lot and around to the back of Teeter where we ran Carioca each side, then ran in reverse as we washed ourselves in the odor of the HT dumpster.
It was about here that Full House was afflicted with a calf issue.
The Workout:
Thing 1: Earkins, Derkins, Dips, run around the Jiffy Lube 2x – Full House was asked to sit the running part out but he is stubborn and he soldiered through it. I pulled the plug on this workout due to time and a concern for my friend. But mostly for time (There was more to do)
Thing 2: Mozy to the Thrift Store lot and partner up. Using the islands and the curb facing HT as our boundaries. Something shy of 11s with Broken Wheel Barrows in between for transportation between said island and curb. Star Jumps and Prisoner Squats on the ends. There was highly accurate counting in play thanks to my brother that always brings A Dash More, 16-bit. In the end, it didn’t matter – I got bored of the workout and the counting somewhere in the middle to the end… NEXT
Thing 3: There was a wall nearby and I had recently invented/stole/borrowed/found something I call Ball Walkers. So we did them! Assume the Balls to the Wall position and shimmy down the wall on your hands. We went down the wall 2x.
Back to the flag!
Mary: Pickle Pounders, Homer to Marge, Dying Cockroach, and some calf stretching courtesy of Full House.
Announcements: Holly Fest Sign-ups, Brute Squad this weekend, Purple Cobra wants you to sign-up on the Q sheet
T-Claps (Recognition): Shredder is shredding – nearly done with his 75 Hard Challenge. Good Stuff
Prayer: Kosher’s co-worker recovering from brain surgery for cancer, Wallaby’s mom with early onset of Parkinson’s, 16-bits friend that recently passed and left a wife and 3 kids behind.
As the workout wrapped and everyone left. Kosher and I talked shovel flags and said hi to Dahmer as he pumped gas. Dahmer looked well rested, he said that he had just come from Caveman. That makes sense…
Dahmer left and Kosher and I both went to leave but when he turned the key just some light clicking came from his truck. I had done it… I had put on a workout of such greatness that I even managed to suck the energy out of Kosher’s truck!
FNGs: N/A
EC: Lipstick, Dahmer, Emeril
Warm Up: Foot Trace, Daisy Pickers, Spinal Rotations, Good Mornings, Hip Thingamajigger
The Workout: 6 Exercises, 8 rounds per exercise, quick 30 second lap around the median to keep heart rate up.
(Lateral Lunge, Bow Draw, Squat, Uppercut, Waterfall Pullover, Z Press)
Mary: Stretching
Announcements: CSAUP
T-Claps (Recognition):
Prayer: Prayers for Dahmer as he is starting a new job. Prayers for Stubs as he goes in for a MRI on Friday to check on his brain cancer
Decided to do something a little different at Mutiny. I had scoped out the greenway and found out that there was plenty of things to do along the way.
FNG: None
Warm Up: Dauber warmed us up with several exercises.
Workout: Moseyed to the end of the soccer field where the Greenway begins. Started out with Carolina Dry Docks IC. Headed down the Greenway and stopped at the bridge for Dips, and Derkins. Moseyed to Hwy 55 crosswalk and ended up in the PVA.
Lined up on the car bumper stop and from one side of the PVA to the other we did the following:
In between we Bear Crawls, Crawl Bears, Lunges
On each side we did exercises: All Ab related. Moseyed back for Mary but not before BTW and wall sits.
Mary: Various exercises
Announcements: CSAUP 6:00 am Hilltop Needmore Park
Prayers: PAX injured, Unspoken
Honor to Lead!!
FNGs:none
Warm Up: OYO
The Workout: See Strava pic….
Mary: OYO – getting ready for Thunder
Announcements: Holly fest
T-Claps (Recognition): Great navigation by LypSync
Prayer: unspoken; PAX injured
Honored to lead!
FNGs:none
Warm Up: Led Mutiny and RO PAX with good morning, SSH, seal claps, overhead claps, and windmills. Midget unsuccessfully tried head-locking two guys going for a walk around the path. “A” for effort brother.
The Workout: My pre-blast informed PAX it was going to be a “kettlebell” workout. Cancun listened. I had brought an extra bell hoping one of the two PAX I called out would come. Gump took my spare kettlebell. No matter, the show must go on. Smalls and Money Pit were ready to roll but with TRX straps. Plan was to do a pyramid workout with three rotating exercises with reps of 5, 10, 15, 10, 5 moving on to the next three exercises with same number of reps. That lasted for almost one go-around. I learned as a young Lt. “flexibility is the key to air power” and just rolled with it. PAX swapped between bells and straps. YHC even added a jump rope. Lots of swings, figure 8, lawn mowers, squats, thrusters, overhead press, curls, midget love handles, step ups, etc. Some exercises from our six too including low slow flutter, straight arm curls, WW II, …. Reps varied between 10-25, mostly 15X
Mary: Joined Sprinkler and Mutiny PAX at tennis courts for low slow flutter, burpees for POTS, good mornings…
Announcements: CSAUP, Hollyfest support needed….see socials
T-Claps (Recognition): 10 yr anniversary of F3 – miracle Rojas naming; welcome back Kotter – Pumps
Prayer: injured PAX; Those struggling with COVID; Sprinkler took us out -great story about young man in your church. UNSPOKEN
Honored to lead; great seeing all the RESPECT out there this morning. – Dauber
Pax of 2 for stacked 4-corners and combat.
Warm Up: short warm-up lap, SSH, SFAC F&B, Daisy pickers, Willie Mays Hayes, Frankenstein‘s.
The Workout: for stations each at one corner of the parking lot. We started with one squat, then ran to the next corner for 1 Merkin, next corner for 1 lunge in cadence, and then 1 LBC in cadence at the last corner. Rinse and repeat adding 1 each time, up to 10.
Combat focused on how to build more power in your hook punch and angled side kick and back kicks. Great job Farva.
Announcements: upcoming CSAP and Holly Fest.
Prayer: Farva’s M’s job situation. YHC took us out.
8 PAX posted to help me celebrate my 2 year F3 anniversary! This workout had elements and moves from some of my favorite Ivan workouts and the Q’s that led them!
FNG’s: none
Warm Up: Good Mornings, Sir Fazio’s, Imperial Walkers, Hillbillies, Daisy Pickers.
The Workout: First Thang I ever did with F3…Fire Hose Carry Indian Run! We got around the parking lot twice. CHIPs was on the Q that day at my first post. The Cletus crew then caught up with us and joined in for some Turkish get-ups x 20 inspired by none other than Pikachu! They stayed with us as we moseyed over to the fence for dirkins x7 on each rung going up, then back down for a total of 42, again did this with CHIPs at my first workout and thought “these guys are crazy!” Cletus left us and we went back to the kettlebells for 2 of Dawgpound’s favorite moves…50 swings, 50 snatches OYO.
Next, each PAX took turns doing a Kettlebell Bear Crawl…something Skidmark likes to Q…down to the large atlas ball, produced kindly by Dahmer, did 5 merkins then carried it back. The PAX that did this routine was timer while the rest of us performed exercises at the circle OYO/AMRAP. The exercises were: Bell Merkins, Lawnmowers, Plank Rows, Halos, Suitcase Squats, Standard Merkins, Wonderbras, and Plank Hold on the bell. This series (or part of it) was included in an absolute thrashing awhile back issued by Pumpkin Spice.
The group took a mosey over to the band shelter for a Skidmark teeth busting special. We did People’s Chair up and down the line while passing the bell. Then, we did the high risk-low reward teeth busting BTTW while passing the bell. Some groans from the PAX on this one. All survived.
Mary: Back over for 15 Midget Love Handles per side, and Pigeon Stretches.
Announcements: CSAUP’s here and in CARPEX coming up. Skidmark doing a long-ass run to prep for NYC on October 25th. Company welcome!
T-Claps (Recognition): Katniss…though he wasn’t here for most of it…bringing me into this fine brotherhood 2 years ago!
Prayer: YHC and some decisions, Snap and other PAX we haven’t seen in awhile. Thanks guys for showing up, making me stronger, and being there.
FNGs: None
PAX: Lipstick, U.T.I, Woody, Warbucks, Shredder, Full House, Cupid, Mr. Terrific, Wild Turkey, Maybelline, Kosher
Warm Up: SSH, Good Mornings, Daisy Pickers, Hillbillies, Imperial Walkers
The Workout: YHC had sent out a pre-blast saying that everyone’s favorite hill may or may not be in play, and that there may or may not be competition involved. THAT hill and competition were both in play.
After our warmup, we moseyed over to the parking lot in front of Town Hall Burger for a little baseball (aka America’s pastime). In honor of postseason baseball getting underway, YHC had gone out early in the gloom prior to the workout and placed my 2.0s rubber bases at various points throughout the parking lot, effectively creating 4 corners with a pitcher’s mound in the middle.
We split up into 2 teams for a several competition style rounds around the 4 corners. YHC informed the PAX that each trip around the bases would consist of various exercises at each base, and that a “prize” would be in play for whichever team completed the exercises and arrived back at home plate and then the pitcher’s mound first at the end of each round. YHC encouraged each team to push and stick together as the round was only complete once the last man on each team was back at the pitcher’s mound.
After each round, once a winner was declared, we moseyed to the bottom of THAT hill. Little did the PAX know that their “prize” consisted of the winning team selecting an exercise to complete at the top of THAT hill after we collectively sprinted to the top. PAX moaned about YHC’s choice of a “prize” – but we continued nonetheless. After each trip up THAT hill and exercises were complete, we went back to the baseball diamond for another trip around the bases. The exercises consisted of:
After 3 “innings” – YHC led the group to the wall behind the shopping center. Mumblechatter about monkey humpers led to YHC spontaneously calling for us to to 25 Monkey Humpers IC over near the bushes. Mumblechatter was high around monkeys humping in the bush.
YHC took the PAX to the wall for balls to the wall – 5 count from each PAX, followed by Preacher’s chair 10 count from each PAX.
We headed over to the rock pile and picked up 2 rocks each for rounds of: Curls for the girls, shoulder press, rows, American Hammers with the rocks, and skull crushers.
Time to mosey back to the flag.
Mary: YHC called on various PAX to pick an exercise. We completed Freddie Mercury, LBC, 6 inches, and box cutters before we called time.
Announcements: Hollyfest (see slack for signup), 3 Alarm 2nd F signups (see Slack), Wild Turkey Trot run – see Wild Turkey for details
T-Claps (Recognition): Mr. Terrific for getting back out in the gloom! Great to see you, brother!
Prayer: Unspoken
YHC took us out. Prayed for the sky Q to help us be the light in our communities. Prayer for our military and first responders.
Always an honor to lead!
P.S. Woody and I are taking over co-site Q responsibilities from Cupid after him serving solo for 18 months. Great work holding it down, Cupid! Woody and I look forward to seeing many more of you out at Purple Cobra in the future!