7/11 in the City

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

FNGs: Nope
Warm Up:

SSH while we waited for UTI. 5x burpees. We then moseyed around the park doing good mornings, frankensteins, daisy pickers, imperial walkers, and hillbillies w/5x burpees after each one until Lipstick asked for no more burpees.
The Workout:

7/11s between the entrance road and the dumpsters (via the main ramp).
Started w/10x turkish getups at the dumpsters and 1x squats at the entrance road – these two always add up to 11.

7x merkins every time you pass the top of the ramp (going up and down). Sadly no one finished the 7/11
Mary:

Gathered at the basketball courts for some well deserved (and requested) yoga.
Announcements:

Picnic this weekend.

Q swap w/CarPex
Prayer:

Emeril’s sister and friends.

History Lessons in the QUAY!!

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

This mornings workout was a little different. I had pre-blasted we would be taking a tour of the History of the FD and learning about my story.

FNG: Nope

Workout: Moseyed to Milkove Shopping Center for a warmup. Merkins, side-straddle-hops and we learned it used to be a Piggly Wiggly and it burned down in 1987. Moseyed to First National Bank where stopped for the Pledge of Allegiance. “The Flag does not stand for skin color, race or religion. It stands for Freedom!!” We moseyed to Hardees Parking Lot and did some exercises. The PAX learned that the Hardees was the first fast food chain restaurant in Fuquay-Varina. Moseyed to the corner of Main & Academy Street. Here we showed off our gluts by doing Monkey Humpers and learned that in 1941 My grandpa opened up a Antique Furniture store called Hoke Powell Interiors. Later on, he sold appliances and TV’s. Off to TR Ashworth’s where the PAX learned that downtown Fuquay had burned 3 times, 1916 being the 1st time and the 2nd was at Proctor-Barbour Tractor Repair shop in 1946. In 1977 the entire block burned causing $500,000.00 in damage. Off to S. Fuquay Avenue where we stopped at DMV. This was the first Fire Department as well as Cultivate coffee shop across the street from DMV. It started out with 1 fire truck house under a tin awning for cover and then grew to a 2 truck fleet. The Fuquay Springs Fire Department official formed in 1925.

We then moseyed t 301 S. Fuquay Avenue where it is now Station #1 (Headquarters). The PAX performed many different exercises here and we even entered the apparatus bay to see our 1945 Mack fully restored this past January. They learned we run 2 Engines, 1 Ladder and a Rescue Company, Brush Truck for EMS calls out of this house. We have 2 other stations and Building Station 4 as we speak.

We left Station #1 and passed the F3 boys that meet for bible study. Stopped at Ashworth’s clothing to learn if you have expensive taste this is where you need to shop. (I can’t afford a tie in their) We headed back to the parking lot at the trot and ended the tour. The PAX found out how I became a fireman, and we were finished.

Mary: No Time

T-Claps: FRAM he is a BEAST wearing a pack with over 30 lbs all week at every workout!!

Announcements: Picnic Saturday

Prayers: Buford and his procedure, the force who was visiting from Metro co-worker who passed away.

I shared from Sunday “Who’s Beautification Process are you working for?

The World or the Kingdom of God!

You got to know where you are supposed to be!!

F3 has been amazing for me! Thanks for hearing my story. Honor to Lead!!!

Gag Reflex

/in /QIC:
PAX: , , , ,

EC: Full House and YHC

FNGs: Welcome SNARF!

Warm Up:  Frankensteins, SSH, Good Mornings, Imperial Walkers, Hillbillies, Mozy behind the teets

As we mozy’d around the building we talked of the gross Port-o-John used through the pandemic as a grease waste collector.  As we continued we were hit in the face with a smell that was so very awful.  Something had crawled through Lipstick droppings, into the dumpster, ate some old ham, and died wrapped in a baby diaper.  YHC had the old gag reflex engaged and it wouldn’t let up for quite a bit.  We eased into the workout.

The Workout: Windmills as I composed myself followed by a People’s Chair competition (Kosher Wins), then a Balls-2-tha-Wall competition (Pablo Wins)

Mozy’d back to the flag, on the way we did some Carioca – YHC picked up a game from the car that he intended to use for the workout.  The Q-spot was secured late the night before and the creativity was lacking.  The game would guide us through.

Mozy’d to the bottom of THE SAME HILL YOU RAN LAST WEEK™ – Backwards running occurred on the way.

We reached the bottom and YHC threw down the deck o’ cards pulled from his car on the mozy.  The cards were pre-marked with workouts and we went rounds picking cards – completed some Box Cutters, Absolutions, Earkins, Dips, Balls-2-Walls, People’s Chair, Burpees, Sprints, and MORE.

For an Earkins, Derkins, Dips – we needed a rail so YHC announced that any of these cards would mean a run up THE SAME HILL YOU RAN LAST WEEK™

At one point when it seemed we just weren’t sprinting up THE SAME HILL YOU RAN LAST WEEK™ enough, Full House ignored his card and declared SPRINT! – so we did.  It just so happened that the next 3 cards after that one were actually SPRINTS!  as well.

Mozy’d back to the flag as time began to run out.  52 pick-up x2 as the wind blew in the gloom.

Mary:  Freddie Mercs, Pickle Pounders, Homer to Marge, American Hammers

Announcements: Picnic, YHC is looking for 3rd F Qs

T-Claps (Recognition):  All PAX and non-PAX that supported Warbucks.  Awesome show of support for their family.

Prayer:  Prayers for Teresa re: Tequila Sunrise

A Warbucks Pyramid

/in /QIC:
PAX: , , ,

YHC signed up to Q Ivan after the Bagel bros grabbed my Cletus Q spot. This was my first time on the Q, but we survived after a few kinks. YHC brought a playlist of Rock Band classics and a “pyramid” style workout featuring some new KB moves.

FNGs:none

Warm Up:
ssh, windmills, arm circles, good mornings
The Workout:

We did a pyramid of sorts, but ran out of time, so we modified the count slightly. First round was a 6 count, round 2 was a 12 count, and round 3 was planned to be 18, but due to time cut it to 10 (or some modified count that seemed reasonable).
Exercises
Thrusters (L/R)
KB Swings
Single Leg RDL (L/R)
Single Leg Hip Bridge KB Press (L/R)
Plank drag
Pistol Squat
Kettlebell Chest Supported Hinge
Goblet Squat
Front Back Lunge w/ KB overhead (L/R)
KB Windmill (L/R)

After the first set YHC called KB murder bunnies in grass between light poles. This turned out to be a bad idea as YHC took a face dive. After round 2, we modified and did a Farmers carry the bells around a tree and back. After round 3, straight into Mary.

Mary:
Following exercises x10
Windshield wipers (over KB)
American hammers
Midget Love handles (L/R)
LSF bell overhead
Windshield wipers (over KB)

Announcements:
See social media
T-Claps (Recognition):
PAX for hanging with me on my first KB Q. PAX that donated to UNC NCCC!

Prayer:
Dauber travels, unspoken. YHC took us out.

Drowned Rats at the Yard

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

15 Pax took to the pool for a run, swim, run at the prison yard.

Woody, Sunshine, Warbucks, Bondo , Fonzie  Banana Seat  POTS  Fumunga  LED  Sprinkler  Deadbolt  Shredder  Laettner  FRAM and  Breach on the Q

Warm-Up: Running to the pool from the parking lot,

The Workout: Partner up for laps, partner one was swimming laps while partner 2 was hitting the merkins for 2 rounds, then v-ins for 2 rounds and then burpees for 2 rounds followed by some squats while everyone finished up. Had a few mins to dry and off and then hit the pavement back to the yard. All the rats made it without drowning and all were accounted for.

Mary: Circle up for some LBC’s, box cutters, and Homer to Marge to finish off the workout.

Announcements: Picnic this Sat at Harris Lake(Check Slack for details)
T-Claps (Recognition): From Warbuck-very appreciative of all the donations to the NCCC unit they were very thankful for all the stuff that was donated.

We also learned a little more about POTS in COT.

Prayer: Fram-Prayers for his daughter-teenager not getting along with mom very well, Fumunga- His brother-in-law is getting a divorce and needs prayers to get through and for the kids.

Goofin’ around at the Nest

/in /QIC:
PAX: , ,

FNGs: none

EC: @Finkle, @Martini, @Norm

PAX: @Finkle, @Martini, @Norm, @K I T T Y L I T T R
Warm Up: Mosey around the park circle, then did good mornings, daisy pickers, lots of leg stretches.
The Workout: 11’s with squats at one end of parking lot and goof balls at the other, running the whole length of the parking lot down at the nest.  To be fun we did the goof balls by the ladies workout group that meets there on Tuesday mornings.

Second event was four corners in the parking lot with stacking ab exercises.  We stacked boat canoes, pickle pounders, not so lazy boy chairs can’t remember the 4th one.  All in a ten count cadence.  Mode of transportation: on the long side we did Indian bear crawl nippler taps and short sides we did lunge holds with a lunge walk from the person in back.
Mary: Ran out of time.
Announcements: 6/26 F3 picnic at Harris Lake Park, same day Rugged Maniac.
T-Claps (Recognition):
Prayer: Teresa (pancreatic cancer), Finkle’s shoulder, Martini’s man baby named Spike, and Norm and family in their transition.

Possum Takes the Downtown Train

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

AO: Downtown Train
Workout Date: 06/21/21
Last week at Coffeeteria, YHC was told that the Downtown Train PAX were not big fans of running. I figured a standard bootcamp would be OK, but I would keep my eyes and ears open to see if we needed to limit the running even more. I knew there was a rockpile based on previous backblasts. I showed up too late for a scouting run, but the site Qs Quiver and Bobby Boucher were very welcoming and helpful.

Warm Up:
State the mission, check for FNGs (0), and give the disclaimer
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles forward x10 IC, reverse x10 IC

Main Event
1) Mosey around the Library to the neighborhood for a set of Sevens. Start with six Squats at the mailbox and one Star Jump back up the hill at the roundabout.
2) Mosey up the stairs to the parking load for Railroad Tracks. PAX all plank in a line like railroad ties. PAX at the end jumps over each PAX until he reaches the end, then he planks himself. Similar to an Indian Run. We worked our way around a quarter of the parking lot circle. Three cycles for each PAX.
3) Mosey back to the rock pile and partner up for AMRAP (As Many Reps As Possible) rock work by one partner while the other partner runs out to the second street light and back. Flapjack. Repeato with different exercises. Exercises were: Curl, Overhead Press, Triceps Extension, Bent Over Row, Shoulder Tap, Chest Press, Flutter Kick, Grounder Pounder
4) Mosey back to start and partner up for 1/2 Mary: 50 Merkins, 100 LBCs (Little Baby Crunches), 150 Squats. Running partner loops the small parking lot.

Mary:
Dolly x10 IC
Homer to Marge x10 IC
Rosalita x10 IC
Freddie Mercury x10 IC
Dying Cockroach x10 IC

COT:
7 PAX

Announcements:
South Wake picnic is this weekend
Carpex July 4 convergence is July 3 at Bond Park (Phoenix AO) for 1776 workout
YHC has the Q at the next South Wake Dads workout, also on July 3
Thanks to the PAX from Warbucks as he described the generosity of the PAX in supporting his efforts to provide newborn supplies to the hospital. The hospital was very appreciative, especially for the blankets.

Prayers for Tetanus’s M and 2.0s as they travel to Florida. Prayers for Tetanus’s coworkers and the driver of the car which ran into their office building up North. Prayers unspoken.
YHC took us out.

Naked Moleskin:
T-claps to Quiver and Bobby Boucher for helping me be successful this morning
Tetanus spotted a possum making his way across the field after COT. He must’ve thought we were Possum Trot!
Great fellowship, gentlemen. Thank you for the opportunity to lead!
This was my sixty-fifth #F3Q21 #2021Challenge Q (sixty-seventh overall). Next Q is Wednesday at Anchor Time (Raleigh).
-Pigpen

QIC: Pigpen
PAX: Quiver, Warbucks, Coal Ash, Tetanus, Woody, Bobby Boucher, Pigpen
Workout Date: 06/21/21

I decided that this morning would be a coupon day. Thought for sure it was going to be raining this am.

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

Arrived at Mutiny this am to find about 4 cars in the PVA. I headed down to the circle behind Club Works to unload some coupons. Once unloaded I met all the PAX at normal starting spot.

FNG: Welcome Rob Del Riego F3 abacus

Warm Up: We joined forces with Red October for a lap around the gym. Circled up for 30 IC side-straddle-hops, 10IC good mornings, imperial walkers, hillbillies, Frankenstein’s, merkins. Red October went to shelter and we headed off to lower parking lot.

The Workout: Once I realized we had 11 PAX I had Fram head to his car to grab some more coupons. While we waited for him, we ran suicides. After that we lunged walked, bear crawled and crawl beared to the end of the lot. It was here that I went over the stations. Below is what we did:

One PAX on tire carry around circle. He was the timer.

One PAX moseyed to stop sign at top of hill and returned.

American Hammers with weight

Bench Press w/RR weight

Mace triceps extension

Bent over rows w/weight

Squats w/mace rotating L/R hand

Fire Hose Press

Weights between legs roatating hands

Overhead rotations w/weight

Once we rotated through we formed 2 lines and Indian Run around gym. At the 1st corner was 5 burpees OYO. Lined up and 2nd corner 5 burpees OYO, 3rd 10 Merkins on my up and down, last corner 20 crab jacks. Indian Run back to coupons. Loaded them up in the truck and headed to the wall for wall chairs w/seal claps. We then BTW for a 30 count.

Mary: Dauber and Gump were already there stretching. We did 30 IC low-slow flutter, homer-to-marge/left/right leg up also to 10 IC. Stretched and Have a Nice Day!

Announcements: 11:00 am this Saturday F3 Cook-out. See slack for details.

T-Claps: Fram for wearing over 30lb vest the entire workout and to all who EC this am. Special recognition that my workout met the standard for 16 bit. He knows what I am talking about. Glad I did not disappoint you!

Prayers/ Praise: 16 bits mother-in-law battling cancer and treatments, Kayleigh, Daubers daughter travel mercies headed back to Baylor. Praise Fanny Pack daughter graduating 5th grade.

Something that hit me the Preacher said yesterday in Church.

“Who’s beautification process are you enrolled in?”

The world or the kingdom of GOD?

You’ve got to know where you are supposed to be!!!

Honor to led Gents!!

Staying Alive at Red October

/in /QIC:
PAX: ,

FNGs: yes – see Mutiny (welcome Abacus)

Warm Up:  Ran with Sprinkler and his Mutiny PAX around the gym parking lot, SSH, merkins, Hillbillies, Imperial Walkers, Good AMs

The Workout:  Gump and YHC wanted to combine TRX straps and Kettlebells.  We opted for two sets of each alternating between these tools and trying new exercises along the way.  Music was on 80s rock and we jammed to AC/DC, Guns N’ Roses, etc.

Exercises from TRX included:

chest, triceps, jump squats, curls, flies, single arm curl/push-ups, arm extensions, squats, upright rows

Exercises from Kettlebells included:

swings, figure 8, rut-rows, triceps, curls, lawnmowers, midget love handles, upright rows

Mary: Mosey to tennis courts for yoga before Mutiny PAX joined us.  Sprinkler called low slow flutter, H2M, stretching

Announcements:  Picnic

T-Claps (Recognition): Warbucks – incredible HIM!  UNC NCCC collection/donation drive in honor of his son

Prayer:  Sprinkler led us out. Unspoken, Dauber’s kid and M traveling to TX, 16bit’s mom with cancer, Injured PAX…

2nd F was at Starbucks; cue the music – BeeGees – Staying Alive played overhead as Gump and I walked in.

Honored to lead – Dauber.

Juneteenth at AGS

/in , /QIC:
PAX: , ,

FNGs: none
Warm Up: butt-kickers, high knees, kareoke, imperial walkers and good mornings
The Workout: Yesterday was Juneteenth, the celebration of the official end of slavery in the United States. As a celebration and recognition of the impact that black people have had on our community, we made five stops in town while getting in 4.4 and some good hill work. Here are the five stops we made:

Holly Springs Elementary (Hunt Center)
– a public school teaching black children
– served Holly Springs for 50 years
– the Hunt Center is named for W.E. Hunt, former principal of Holly Springs Elementary

Grigsby House (412 Grigsby Ave)
– home of George and Gladys Grigsby
– an influential black family in Holly Springs
– ran the Packhouse (local meeting place)

First Baptist Church (208 Grigsby Ave)
– started by about 50 freed black men after Civil War
– originally a log cabin
– many black people who helped start the town before civil war stayed after emancipation

Dessie Mae Womble (Police station)
– first black female police chief in NC

The Packhouse (412 N Main St)
– popular local meeting place
– ran by the Grigsby family
– currently, there is a push to preserve it

Parrish Womble Park
– named after Parrish “Ham” Womble
– first black LEO at Wake County’s Sheriffs Dept
– went on to serve on the Holly Springs town council and as Mayor of Holly Springs
– nicknamed “Mr Holly Springs” for his devotion to the town

This really only scratches the surface of black history in Holly Springs and the surrounding communities. You can read some more at the linked resources below.

T-Claps (Recognition): Warbucks for gathering supplies for the UNC NCCC (and for those who donated). Good work HIM.
Prayer: Prayers for all of the fathers out there.
Additional Resources:
https://www.hollyspringsnc.us/1661/Black-History-Month
https://hollysprings.suburbanlivingmag.com/these-old-houses-part-vii-by-barbara-koblich-town-of-holly-springs-historian-2/
https://www.findingpatiencemusical.com/about