My Boobies Are Real

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I had a playlist queued up and ready to go for today’s tabata style workout.  It was, unsurprisingly, a heavy metal mix that I was really looking forward to.  Opeth was going to be playing and I love Opeth.  Well, that all completely changed when I rolled up to the AO and got out of my car to find Gump and Forceps dancing in the parking lot to OPP.  I quickly found a 90’s rap and hip hop playlist on Spotify and got that ready.  Spotify and I disagree on what should or should not be on a station like this but we listened to it anyway.  It was, after all, the source of this title.

FNGs:

Not today

Warm Up:

SSH x20 IC

Daisy Picker x10 IC

Windmill x10 IC

Imperial Walker x10 IC

Hillbillies x10 IC

Trunk twists x10 IC

The Workout:

As metioned above, this was going to be a tabata style workout.  I had let the guys know that I had to get up early to start the smoker so if I was smoking at home we were going to be smoking here this morning, and today’s target was abs.

The cycle was 40 seconds on and 20 seconds off for 6 rounds of these 5 exercises:

Low Slow Flutter

Hello Dolly

Boat/Canoe

Gas Pumps

Australian Snow Angels

I’ve done this workout before with mixed results.  This was pretty good.  Some interesting music and entertaining mumble chatter, especially from Gump who may be the next big thing in rap music.

Not to leave the combatives out we finished up by doing some striking.

25x single strikes

25x double strikes

25x triple strikes

Mary:

Since we had already done all the ab work we did some legs

Squats x20

Lunges x10 IC

Reverse lunges x10 IC

Announcements:

Pikachu is moving and has requested help.  We all just assume that he’s going to put things on his back and run to the new house so if you don’t see a truck you should just keep driving.  But if you want to help I’m sure he’d love some.

Prayer:

Cyclops’ son and Shredder’s family are flying back home today from their mission trip

YHC’s mother-in-law’s cancer surgery next week.

The Blocks are No Longer Hidden

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I love to Q at this place…just so much to do on the grounds of Disney! Apparently, we’ve recently had the addition of 20 cinder blocks as permanent fixtures to this AO that were cleverly hidden in a grove of trees. Well…today YHC pulled up to see that those trees had been cut back significantly, exposing our hiding place for the blocks. But, the blocks remained. YHC was unsure if he was going to use them, but was glad they were still there. At the end of the workout, all PAX jumped in to re-locate them to a more secure…hopefully undisturbed location for future use. 8 PAX travelled quite a bit throughout Disney covering nearly 2 miles today on their fast pass to fitness.

FNG’s: no
Warm Up: Good mornings IC x 22, followed by a mosey to the community center where we circled up for Frankensteins x 10 IC, Seal Claps, Sir Fazio’s (F/R), Overhead Claps all x12 IC.
The Workout: We moseyed to the back wall of the school for a quick 22 count of People’s Chair and Balls to the Wall IC.

We then moseyed over to the bowl for Dirkins, Step-Ups, Irkins, and Dips…in that order, x 10 for round 1, x 15 for round 2.

We then quickly moseyed over to the “L” and partnered up. To run the “L”, one partner went up the hill toward the library stop sign to do 11 Star Jumps, while the other ran toward the hill at the elementary school to do 7 WW1’s. When partners returned to meet in the middle, they did Patty Cake Merkins, starting with 3 and getting the count up to 8 before stopping. Each time partners met and did the exercise they would travel opposite directions.

We then did an Indian Run all the way back to the flag for some Mary.
Mary: Mary was kind of Mary, and kind of not. Everyone grabbed a cinder block for Mary. It consisted of: LBC x 22IC, 22 Chest Press w/block, 7 Blockees (block burpees), LSF x 17 IC, 17 Chest Press w/block, 6 Blockees, Dying Cockroach x13, 13 Chest Press w/Block, 5 blockees, 10 American Hammers x10 IC, 10 Chest Presses, 4 blockees, 7 Pickle Pounders IC, 7 Block Presses, 3 blockees, 5 Superman’s on the Up and Down, 5 Block Presses, 2 blockees, 3 Absolutions, 3 Block Presses, 1 blockee to finish. Have a nice day!
Announcements: Q Swap next week! Disney is a site!
T-Claps (Recognition): Dahmer and POTS for getting all in that bush finding a new hiding place for our blocks!
Prayer: Unspoken. YHC took us out!

4(600+200+400+200+300+200+200+200+100+200)

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FNGs: None
Warm Up: 400 and some A skips, leg swings, tiger claws
The Workout: at Tempo pace
Mary: Stretching
Announcements: Read slack
T-Claps (Recognition):
Prayer: Carter, Fumunga’s neighbor

Double 21’s

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FNGs: none

PAX: @gamecock, @Abacus, @Warbucks, @Finkle
Warm Up: Started off with Good Mornings and Daisy Pickers, transitioned to Hillbillies and Imperial Walkers, next quad stretches and bending over to touch toes, moved into downward dog to runners pose.
The Workout: Double 21’s.  We did regular 21s but then stacked two exercises so it took a really long time.  Started off with people’s chair with seal claps (20) and airpress (20) then moved over to step ups at the park benches both legs counting as one set.  We moved through this until we got to 11 people’s chair with arm workouts and 11 step ups and switched to 10 sumo squats both sides counting as one set and (11) dips and finished working our way through the set.  I shared with the group that those sumo squats were probably gonna hurt tomorrow and they were giving me that special feeling…
Mary: ABC’s, then sets of 20 in cadence with LBC’s, Reverse LBC’s, and Homer to Marge
Announcements: Q Swap with Carpex next week.
T-Claps (Recognition): EC – @Finkle, @Warbucks, @Gamecock
Prayer: @Finkle – son flying back from Texas

Y’all Busted My Rock!!!

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A humid day down in the valley known as Possum Trot. 7 HIM gathered to be sure that nobody was alone or got left behind. We made some noise with the sledgehammer, somebody broke the rock POTS was using and he got salty, Sprinkler made some “noise” during COT, and we took the hill together several times.

FNG’s: nopes
Warm Up: SSH x 40 IC, Windmills, Seal Claps, and Overhead Claps x 7 IC, Imperial Walkers and Hillbillies x 10 IC, 22 Squats.
The Workout: A quick mosey for all PAX to grab a rock of choice and a short Cusack up to the entrance end of the lot to circle up for Shoulder Press x 15 and Merkins x 15. There were 3 stations in the rotation for the day: rock circle, tire flip & sledge, run the hill with 10 Merkins.

The rock circle continued with all PAX counting out 15 counts of any rock or ground exercise of choice. Partners would rotate out to either flip the tire/sledgehammer together or run the hill with Merkins. At no time, was any man supposed to be alone in a spot…because that’s what we do in F3. There was a constant rotation during this activity and no brains were bashed in as tires were flipped and hammers were swung. So, that’s nice.

All circle exercises included (sometimes several rounds), but not limited to: Merkins, American Hammers, Should Press, Curls for the Girls, Tricep Extensions, Squats, Rut-Rows, WW1’s, LSF, Homer to Marge, Burpees, Star Jumps, Ground Pounders, and more!
Mary: After putting our toys away we moseyed to the tennis courts for a Bear-Crawl/Sprint Back series we did 3 times in decreasing distances.  Finished with 22 counts of the following for Mary: LSF’s, LBC’s, Dying Cockroach, Homer to Marge, and Superman’s.
Announcements: Q Swap next week. CarPex guest Q’s will join us, but all AO’s remain open!
T-Claps (Recognition):
Prayer: Banana Seat daughter Ella receiving some medical treatments that are needed (prayer and praise). Our military, first responders, leaders, spoken and unspoken. Honor to lead at the OG SouthWake AO.

Tennis Courts Beatdown at TBD

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YHC pre-blasted a no running option for those not hitting R4TJ. We stayed on the tennis courts for the entire workout.

EC: Dahmer, Warbucks
FNGs: Nope
Warm Up: Walk to tennis courts for ssh, merkins, squats sir fazio arm circles
The Workout:
BTTW Bear crawl tunnels.
We held BTTW on the fence, pax bear crawled through the “tunnel” to the front, then next pax went. We did this until failure.

Tiny 11’s:
Lunge walk to other the baseline
10 squats, Reverse lunge back to start, 1 WWII
This continued in normal 11’s fashion until 1 squat and 10 WWIIs were done.

Bear Crawl Ring of Fire – PAX crawled in a circle until Q called it. Each pax does 10 merkins in succession while remaining pax hold plank. After this, we crawled in a circle until Q called it and each PAX did 5 merkins while PAX held chill cut plank

Mary:
Rosalita, Homer2marge – hold in up position for 1-3 count, down on 4 (thanks Dahmer)
Flower by Moby – Squats on down and hold then back up on the ups
Thunderstruck – SSH w/ burpee each time you hear “Thunder”

Announcements:
Derek Davis 5k and HSHM coming up.  Check Slack/FB

T-Claps (Recognition):
Hardy is a beast, Swisher Sweets for signing up for HSHM

Prayer:
FloJo’s brother with prostectemy for good results, FloJo’s wife has a job!, death in Swisher Sweet’s family, Cancun’s wife with potential job opportunity, Hardy for his trip to Vegas for Ninja completion.

YHC took us out.

RFTJ BB – Search for the Goddess Route

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FNGs:none
Warm Up:SSH, buttkickers
The Workout:3 Options (4, 5 and 5.6 miles)
Mary:Open to all Men
Announcements:Please wear lights when dark.  Fullhouse 2nd F opportunity on 2nd F channel
T-Claps (Recognition):
Prayer:Dauber M and daughter traveling and little Carter battling Nephrotic Syndrome (rare kidney disorder which is idiopathic).

Everything but the Tire

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YHC took the Q at Prison Yard as part of his self-imposed accountability to get out a bunch this week because…I’m fully healthy again and the body is cooperating, so no excuses! Lots of toys on the Yard today sponsored by YHC, Breach, and Sprinkler and we got to touch just about everything. YHC had a different plan in mind originally, but about 2 mins. before warm-ups, I changed my mind to challenge the “you vs. you” factor. Right now, there’s a lot of items that can be used on the Yard…concrete slabs of different sizes, bricks, pipes, parking signs, steel rebar… they are apparently doing some renovations at Hilltop Needmore. If YHC had known or had enough time to survey, I would’ve told the guys to keep it in the trucks and use what’s here. 12 Strong HIM posted for a mostly quiet battle against the self at Prison Yard today.

FNG’s: No new transfers
Warm Up: SSH x 35 IC, Good Morning’s x15 IC, Sir Fazio’s x 10 IC F/R, Merkins x 22.
The Workout: 14 total stations, 12 of which were set to be 100 rep count stations. The other two were quasi obstacle course style using Farmer’s Carry w/tractor weights, heavy bag carry or Railroad Iron Press x 20, an agility challenge (either ladder or burpee cones) and 1-2’s with the hand weights.

The other 12 stations for 100 reps goal count were: 25 lb. plate Halos, 25 lb. plate Bus Drivers, 45 lb. dumbbell triceps extensions, 15 lb. steel mace warrior squat, 20 lb. kettlebell Midget Cookie Pouch, 25 lb. kettlebell snatches, 40 lb. kettlebell swings, Pain Stick Shoulder Press, Pain Stick Curls for the Girls, Fire Hose Squats, and Blockees.

We did not take accountability counts at the end, but YHC got 7 full-stations, with 75 reps at 2 others. So for next time we do this, remember what you did, and do just a little bit more. I will add that YHC did not do the blockees, which I think was the beast of all the stations most likely.
Mary: Put the toys back into vehicles.
Announcements: Q Swap at Carpex in 2 weeks. Still a spot open at Ragnarok. Carpex Q’s come to us next week…get ready!
T-Claps (Recognition): Thanks Breach and Sprinkler for providing lots of coupons to use today!
Prayer: Those addicted…lots of OD calls to EMS these days right here in our community. Fram and his daughter reading…a praise!!! YHC celebrates 19 years of marriage…it takes work! YHC took us out…great to be back in the circle!

Wonderful Smells at the Car Wash

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AO: Purple Cobra
Workout Date: 07/20/21
I was doubtful for the extra credit run this morning, but the high amount of chatter on Slack piqued my interest. I set my alarm and went to bed somewhere in the “maybe”-“likely” range. Somehow I made it. Everyone else did, too, although we didn’t see Maybelline until the end. 100% EC participation.

Warm Up:
State the mission, check for FNGs (expected FNG is a no-show), and give the disclaimer.
Mosey to the bank for warm ups.
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles REVERSE! x10 IC, forward x10 IC
Monkey Humpers x10 IC
Downward Dog and isolated calf stretches

Main Event
1) A Sevens variation I’ve been calling Stationary Sevens. Perform the entire set of Sevens in the same location with no running. Then run a lap around the bank. We did this three times. Merkins/LBCs, Diamond Merkins/Jump Squats, Wide Grip Merkins/Star Jumps (suggestion from Cupid)
2) Mosey to the path behind the shopping center, then mosey down the path to the Jiffy Lube. Scratch that, we encountered a homeless camp at the end of the path, so we turned around and went back the way we came.
3) Mosey to the near side of the mall for BLIMPS
4) Mosey around the front of the mall to the far end. Ignore the PAX suggestions for Balls to the Wall against the windows to the gym. Mosey to the loading dock and grab a couple of rocks (since they are small). Partner up at the loading dock wall for Partner AMRAP Rock Work/Running. (AMRAP=As Many Reps As Possible) One partner exercises, the other runs out and back. Flapjack. Repeato with a new exercise. There was a little confusion on point B for the running. The first group of PAX decided to loop through the Car Wash, so we followed suit. It turned out to be the world’s smelliest car wash. Distance was good though. Exercises were: Curls, Overhead Press, Triceps Extensions, Bent Over Rows, Bus Drivers, and American Hammers.
5) Return rocks and mosey back to start, about half way through there was some mumble chatter about All You Got, so we switched to a sprint to the end.

https://www.strava.com/activities/5656776874

Mary:
Dolly x10 IC

COT:
6 PAX

Announcements:
1) South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex. The slot in Carpex for Ragnarok is still open.

Prayers for the health of our nation. Prayers unspoken.
UTI took us out.

Naked Moleskin:
It was tough to get up earlier for EC, but I’m glad I did. Always good fellowship on those runs. It was nice chatting with Warbucks, and I got some good AO intel in the process.
I hated to miss coffeeteria, but my kids’ last swim meet is tonight, so I needed to get into work earlier.
This was my seventy-ninth #F3Q21 #2021Challenge Q (eighty-first overall). Next Q is Wednesday (tomorrow) at Gettin’ the Runs in JoCoGa/Garner.
-Pigpen

QIC: Pigpen
PAX: Kosher, Maybelline, Cupid, Warbucks, UTI, Pigpen
Workout Date: 07/20/21

I Object!

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It was a nice summer morning and a break from the humidity, but we still donated sweat to the sacred ground of The Nest.

FNGs: None
Warm Up: Good mornings, windmill, SSH, imperial walkers, hillbillies, Michael Phelps
The Workout: First thing was a Route 66 with a jog stopping at each light pole along the road. Exercises built up 1 rep as we got to each pole. Is that a light pole or an electric pole? A stadium light? Doesn’t matter, exercise! 4 rounds with Merkins, squats, burpees, WW2s. Thing 2 was a round of Survivor. Went thought a list of exercises and the worst one was voted off by the group, then rinse and repeat with what’s left. To make it interesting, each member had an immunity which would negate the vote result. This resulted in some power trips and light mumbling between rounds. Order of elimination: Slow burpee, starjump, out-n-back inchworm, Daft Punk (around the world lunge), Carolina Dry Dock.
Mary: LBCs, sweat angels, boat canoes, American hammers
Announcements: Carpex Q swap
T-Claps (Recognition): Finkle on the EC
Prayer: Finkle’s church youth pastor, Hardy travelling and competition, Norm’s safe arrival, Gamecock’s job