Birthday Q 6/10

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

FNGs:

Nope – coming out to 90 minute Tiger Blood would be impressive though.
Warm Up:

SSH x20, Good Morning x10

3 man indian run down to Linksland

Staggered Hinge x10 Sir Fazio x10

3 man indian run to Salem Ridge

Daisy pickers x10 Prisoner Squat x10

3 man indian run to Bass Lake parking lot
The Workout:

Total route: https://www.strava.com/activities/5405396695

Introduce the standard – 15x merkins, 15x squats, 15x low slow flutter IC

3 man indian run up the greenway, at the new hill up to Pecan grove we did the standard at the top and 10x burpees at the bottom
Mary:

3 man indian run back to the school via Parks at Bass Lake, Blooming Meadows, Stinson, and Sunset Ridge. Stops along the way for LBCs, Dying Cockaroach, and Low Slow Flutters
Announcements:

Picnic signup

Grasshopper 5k for Sgt. Leach June 12th
T-Claps (Recognition):

Dawg and Emeril for continuing the Pikachu 5 pack
Prayer:

Skidmark and his family

Birthday Q 5/10

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FNGs:

Still nope
Warm Up:

SSH, spinal rotation, daisy pickers, staggered hinge , sir fazio forward/backward- all 10x IC
The Workout:

Mosey over to the middle parking lot

Grab a rock – bearly curling across the entire parking lot

10x IC curls for the girls, rurow, overhead press at end. Plus some bonus 5x burpees amidst the rock rotation.

Bearly curling back, repeato rock exercises plus burpees.

Mosey to the playground – 2x10x pull up sets with LBCs and low slow flutters after each x10 IC

Mosey to the amphitheater – 10x preachers chair and BTTW down the line

Mosey to the white fence for typewriters – 3x derkins, shuffle, 3x derkins, go up a wrung, 4x derkins, shuffle, 4x derkins, up a wrung 5x derkins, shuffle 5x derkins

Mosey to the tennis court – crab walk suicides
Mary:

Mary around the horn x10 IC
Announcements:

Upcoming 5ks, picnic at Harris Lake on June 26th

Prayer:

Skidmark and family

Birthday Q 4/10

/in /QIC:
PAX: , ,

FNGs:

Nope
Warm Up:

Nope
The Workout:

Nice ride to bass lake and some adjoining neighborhoods. Route – https://connect.garmin.com/modern/activity/6889281378
Mary:

Nope
Announcements:

Stick around for Thunder
T-Claps (Recognition):

Kubota and Cancun for getting after it in the muddy conditions
Prayer:

YHC took us out

Birthday Q 3/10

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FNGs:

Still none for YHC this week.
Warm Up:

SSH, Daisy Pickers, Good Mornings, Sir Fazios – all 10x IC
The Workout:

Mosey to the middle parking lot.

Grab a rock that’s flat on one side.

Bearly curling bear crawl suicides – bearly curl (push the rock while bear crawling) down one parking spot line, 1x merkin, crawl bear back, 1x merkin, bear crawl to the rock and then bearly curl to the next line, 2x merkins, crawl bear back to start 2x merkins. We repeated this up to 5x and then left the rocks in the middle and moseyed out the other side of Womble down the greenway.

We went down the greenway to the street crossing and then did 11s – 10x star jumps at the top, 1x diamond merkins at the bottom of the hill at the cut through to Main Street Square.

With just enough time left we called it on the 11s and made our way back to the rocks we left in that parking lot. We repeated our bearly curling workout from earlier and then returned our rocks.
Mary:

YHC called the strategic jailbreak on the way back to the tennis courts and mary only had time for 31x LBCs
Announcements:

Officer Clarke of Holly Springs’ finest paid a visit to hand out some lights and give us an update on Seargent Leach. Grasshopper 5k for his benefit is June 12th – sign up!
Prayer:

Emeril’s friend with cancer. Bobby Boucher for a safe trip this weekend.

So much to do, but so little time

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FNGs:N/a today

3 Pax for Monthly Challenge EC and several for an EC run.

Warm Up:Side straddle hops, arm circles forward and reverse, seal clap, overhead claps, daisy pickers

The Workout: I started with a blast from the past, my first visit to this AO was the 1776 workout on July 4th 2018.
Mosey around the parking lot and head towards the shelter for 16 rounds of 31 seconds on, 9 seconds off Tabata work:

  • merkins
  • high knees
  • Scorpion dry docks (not enough pull up bars for everyone so I subbed this one out)
  • Plank jacks
  • Side straddle hops
  • Turkish get ups
  • Overhead claps
  • American hammers
  • Lunges
  • Step ups
  • Squats
  • Moroccan night clubs
  • Mountain climbers
  • LBCs
  • Dips
  • Plank shoulder taps

Bear crawl across the parking lot and 7 burpees to finish it off

Mosey to the legendary Abyss for some Dora style partner work

  • 100 Planche merkins (great for biceps)
  • 100 AG squat front kicks
  • 100 mountain climbers (L/R=1)
  • Pick up the 6 and a 10 count squat hold
  • 100 boat canoes
  • 100 crab cakes in cadence between all PAX

Mary: Mosey back to the parking lot for an Embrace the Suck hold (3 minutes). Finished with 25 low and VERY SLOW flutters.

Announcements: Several Pax doing the Triathlon Saturday and they are looking for volunteers, some 3rd F opportunities coming up, my 4yr F3 Anniversary is this Saturday and I’ve got the Q at GP.
T-Claps (Recognition): Everyone that came out this morning despite the threat of pouring rain, and especially those that did EC.
Prayer: We all took a knee and I took us out.

Did We Win or Lose Today?

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A muggy, wet morning out at the grave left no man dry upon completion of a workout led by YHC and a deck of cards.

FNG’s: no sir
Warm Up: A mosey lap around the various lots of Kenny’s Grave stopping for exercises, which were: SSH x40, Windmills x12, Seal Claps x12, Overhead Claps x12, Daisy Pickers x12, Mountain Climbers x40.
The Workout: We split into 2 teams of 4 pax each. Each team had to complete 100 burpees total. So one man would do some burpees while the others did Plank Jacks, SSH, and LBC’s. PAX would rotate until all burpees were complete. this was a great routine I borrowed from Yoda.

We then took another mosey lap and did some fast feet along the way. We then moved on to the deck of cards, which we got though about 45 of them. Hearts = Merkins, Diamonds = Diamond Merkins, Clubs = alternate lunges IC, Spades = Squats, Face Card Hearts = 5 burpees, Face Card Diamonds = 5 count BTTW per PAX, Face Card Spades = 10 squat jumps, Face Card Clubs = People’s Chair 10 count per PAX, Jokers = 10 Turkish Get-Ups.
Mary: WW1 x 30
Announcements: Bed Build and HSPD Benefit Race this Saturday.
T-Claps (Recognition): Scrapple out again…killing it this week. Fireball out for a 2nd day in a row!
Prayer: Scrapples daughter Claire and foot surgery. Unspoken. YHC took us out.

Straight forward

/in /QIC:
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FNGs:none
Warm Up:4 pax with 2mile EC. circle up and did some SSH, windmills,Fazio arm circles and prison squats
The Workout:Moseyed down to the concession stand wall where we did 20count of erkins, derkin , and dips. Moved over to the hill and did 7s of LBC and alternating lunges.  Made our way back up to rock pile and performed several exercises while the last pax bear crawled to the front. After rolling through we did jack webbs only to realize  that it was reverse jack Webb’s. So we did 1press and 4 merkins up to 5/20. And the came back down doing 20 press and 5 merkins.  After burning out the arms rocks were put back in place and hit the tennis courts.  Used the four corners and stacked the following exercises sprinting the long ends and Karaoke the short sides. 10-SSH, 20- calf raises, 30 IC BTW, 40 IC 6 inch hold.
Mary:Mary consist of single leg v ups, big boy sit-ups, hello dolly, dog pointers which was on all 4s extending left hand right foot and the repeating for other side.  Lifted knees off ground while in crunch position and did 20IC mountain climbers.
Announcements: Sleep in Heavenly Peace June 12. Fritter challenge 6/14. Picnic
T-Claps (Recognition):Fram for using largest rock in Fuquay
Prayer: brother in law recover from sickness, first responders,

Officer, I Can Explain

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As YHC was pulling into the Ting lot, an HSPD truck turned around and followed in behind me. YHC played it cool and planted the flag and gathered up my headlamp and vest. Officer Clarke explained Bacon asked him to drop off some sweet blinky lights for running. Thanks Bacon! We chatted with the officer while the last few PAX rolled in and everyone got a light. YHC has a few extras if anyone reads this and wants one, hit me up. We told officer Clarke to head over to Womble at about 6:15 to look for some suspicious Pokemon character who was running a workout that may be named later (TBD) and he headed out with a little confusion. A quick count off and explanation of the route and we were off.

FNGs: None

Warm Up: Chat with officer Clarke

The Workout:
There was a 3.5 and a 5+ mile route. We took a moment of silence as we passed by Veterans Park in memory of fallen soldiers. The 6 was picked up and all PAX made it back. Well, Coal Ash’s ankle might say otherwise.
This is the route we ran :D

Mary: Not today

Announcements:
Picnic 6/26, Dauber collecting money for HSPD first aid kits

T-Claps (Recognition):
Bacon and HSPD for the blinky lights.

Prayer:
UTI’s grandmother, unspoken, injured PAX, fallen soldiers.

YHC took us out.

Hitting the Reset Button

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It’s been a while since I’ve written a backblast. Not sure I’ve written one this year and the fact of the matter is, I used to enjoy writing them as much as I enjoyed Q’ing and planning the workout. Truth be told, I’ve been in a funk this past year for a variety of reasons.  I can sit here and blame it on a pandemic, make a dozen excuses of why things got in the way and didn’t have time, but when you boil it down to its parts, I got run down.. caught in a bunch of excuses, got salty, and just flat out lazy.

Now that I took accountability for that as your Weasel Shaker- the guy who is expected to follow the rules and ensure others are abiding by the rules. I’m gonna make a pact right now…. I will no longer miss a backblast moving forward and nor should any of you Q’ing an AO. Believe it or not, its more important than the workout itself, in my opinion. Its an account of what you did, who was there, who we lift up in COT, but more importantly its a written account of that moment when you lead and how you did it.

It can be 4 lines, it can be a novel, but write something… anything.  Just do it and feel free to send me a virtual finger letting me know I’m number 1 as you do it… And that’s the bottom line, cuz Mookie said so…

Alright-enough with the PSA’s…So this morning was also a return to the gloom after a week long hiatus.  I have now officially hit the reset button. No more sandbagging, full speed in all areas of F3. Saw a Q slot open at Purple Cobra for this morning while enjoying some time yesterday with the kids at the pool. Figured if I was Q’ing, there would be no way I’d miss posting. Also mentioned it to a few fellow Wescott PAX, while i was leaving, but apparently they had other plans this morning. I’d like to think as I saw them drive past Purple Cobra that they didn’t want any part of my Q after being on 7 days rest, but these Wescott guys are absolute beasts and probably would prefer a Q from our resident Pokemon giving a caveless  caveman workout.

Probably for the best. Arrived a little early. Planted the flag and greeted Maybelline, Warbucks, and Woody. Four PAX- 2 fresh off a Murph the day before. Perfect- they are gonna love what I have dialed up this morning. 5:30am hit and we were off straight down the lot.

FNGs:Would be alot cooler if there were, but alas…no
Warm Up: Mosey to the end of the lot. Circled up for some Good Mornings IC X10, Imperial Walkers IC X10, Hillbillies X10 IC, continue on the mosey up the entrance to Sunset Lake Rd and all the way down and back to the bank parking lot entrance. Circled up for some Squats X10, Fazios 10F\B, Morrocan Night Clubs X10 IC. Squat hold while YHC explained the first sequence of sweat.

The Workout:

Sequence 1: Meet me in the middle- PAX partnered up for a session of meet me in the middle- 3 full loops meeting 6 times with 10 patty cake merkins at each meet up. Recover on the mosey behind the Teeter.

Sequence 2: Rocky Horror Shoulder Show- Each PAX grabbed two handheld rocks of the same size and weight (1 for each hand)

2 Rounds: Front Raises X20, Lateral Raises X20, Bent over Lateral Raises X20, In\Out Shoulder Presses X20, Tricep Extensions with hands clasped together with rocks X20.

Recover with Jack Webbs with rocks 1:3 ratio ending with 10 merkins\30 rock airpresses

Recover on the bear crawl with rocks in hand to the wall.

B2B X20, People’s Chair X10 with palms up- Rinse Repeat X3

Recover with cusack of both rocks back to the rock pile. Mosey to the back of the car wash

Erkins, Derkins, Dips X20

Recover on the mosey to “The Hill”

Sequence 3: Aaliyah’s Revenge-Back and Forth’s

Bottom of the hill 20 LBC- Backwards sprint to the top- 1 Burpee, mosey back to the bottom

Bottom of hill 20 Low Slow Flutter- Sprint Forward to the top- 2 Burpees, mosey back to the bottom

Bottom of hill 20 Freddy Mercury- Backwards sprint to the top- 3 Burpees, mosey back to the bottom

Bottom of hill 20 Shoulder Taps- Forward Sprint to the top- 4 Burpees, recover on the mosey to the Goodwill

Sequence 4: Oliver’s Last Supper-  Think I may have heard Warbucks say, “Please sir, I want some more”

First corner- 5 Star jumps- mosey to 2nd Corner- 10 Chili Jacks, mosey to 3rd corner- 15 Merkins, mosey to 4th corner- 20 Squats mosey across the street back to the lot

Sequence 5: Run Down the Clock- 4 man Indian run back to the flag

Mary: R over L\L over R stretches, Downward Dog X10 IC, Calf Stretches, Pickle Pounders X15 IC, Exaggerated Shawshank X6

Announcements: Congrats to Team Sprinkler on the May Challenge and all getting out there this month to Q and visit other AO’s.
T-Claps (Recognition): Those attending the Murph and posting yesterday and especially those getting back out there today to get after it.
Prayer: First Responders, Law Enforcement, those traveling in the upcoming weeks and continue to keep all PAX and their families safe and healthy.

Until next time-SYITG

Birthday Q 2/10

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

FNGs:

None today – tried for the guy at the track but he didn’t bite
Warm Up:

Get all the weights over the fence to the track

SSH x31 IC while we waited for Lipstick

Spinal Rotation, Sir Fazio forward/backward, Daisy Pickers x10 IC
The Workout:

Bells at the start, maces at 100m – we did 4 corners with 4 different exercises. We ran the straightaway “hard” (quotes because there was some sandbagging) after the 1st and 3rd exercises and the turns easy (no quotes needed on that one) after the 2nd and 4th.

We went through each set of 4 exercises 2 times at 10 reps each – the sets were:

Kettlebell swings
Death march
Burpees
Homer to Marge

Snatch
10 to 2
Star jump
Low slow flutter

Turkish get ups
360s
Absolution
Crab cakes

Mary:

LBCs x31 IC
Announcements:

New format for caveman. It was a hit.

Picnic June 26th. Dawgpound to repost – sign up.

Prayer:

Emeril’s friend with cancer.