Full House is the Captain Now! or is he?

/in /QIC:

YHC included this gif that merged YHCs face onto Sean Connery from the Red October movie.  As the title suggests, some PAX thought this was a legit image of Full House.  So the logical conclusion is that Full House resembles Sean Connery with a UTI…  Am I Right!?!?

EC: Maybelline, Pikachu, 16-bit, Fonzie, Redenbacher, Cancun, Warbucks, Cupid, Lipstick

FNGs: notta
Warm Up:  We took the lead from Cupid, the Mutiny Q for the morning.
The Workout:  Rows L/R, Step-ups, Tricep Extensions, Swings, Goblet Squats, “Cancuns” L\R (One arm overhead press), “Maybe-Cancuns” L\R (cradle KB in one arm and squat), Quiver Crushers (Situp followed by overhead press and down).  Typically done in 10 counts with the occasional 9 or 11 count thrown in.  Some mix of these was done as a circuit.  Based on chatter I’d change these up to keep it interesting and keep everyone moving.
Mary:  Windmills, Boxcutters, Low/Slow Flutters, Homer to Marge, Plank Holds, Squat Holds, Good Mornings
Announcements:

  • Rest in Heavenly Peace and Grasshopper run June 12th – https://runsignup.com/Race/NC/HollySprings/Grasshopper5KRun5KWalk1MileFunRunbenefitingSergeantRickLeach
  • May Challenge still happening – if you didnt know…

T-Claps (Recognition):  All the PAX bringing FNGs and Kotters – awesome to have these guys back and to meet some new folks.

Prayer:

  • Fonzie’s mother-in-law, early cancer diagnosis – prayers for quick treatment
  • Banana seat’s relative with cancer diagnosis
  • YHC’s Grandmother in the hospital following being released needs medical support as she recovers from spinal surgery

Bullfrogs and puddles at Paradise City

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

It had been a while, ok over a year, since I made my way out to the place we call Paradise City and it was great to get back. The rain came down hard prior to the EC activities, but stayed fairly dry for us.  When I rolled in for EC a few trucks in the lot and Fram was there ready to get after some EC with me.  We set off and passed POTS and Sprinkler getting their ruck on.

Some old and new faces joined us for the main event.

FNGs: none
Warm Up:

With eight of us ready to roll we set off for a quick warm-up lap around the parking lot and circled up for warm-up.

  • 20 SSH IC
  • 10 good mornings IC
  • 10 squat hold Moroccan nightclubs IC
  • 10 windmills IC
  • 10 forward fazio arm circles and 10 reverse fazio arm cirles IC
  • merkin clock – 3 o’clock merkins, 6 o’clock merkins, 9 o’clock merkins, 12 o’clock merkins

It was now time to set off for some wet rocks.

The Workout:

The PAX started off for the tunnel, but first needed to partner up and collect one rock per partner.  As the PAX met back in the tunnel, one partner remained for 20 count of balls to the wall, 20 count people’s chair, and back to 20 count balls to the wall.  The other partners ran with rock in stow to end of the path and back.  Rinse and repeat with the other partner.  Round two the rocks stayed and one partner did repeat 10 count curls and 10 count tricep extension continuing until partners are back from their run. rinse and repeat.

The rocks were returned and an indian run was formed heading back towards the Ting ramp.

It only seemed appropriate given the gloomy, wet conditions to bring out the fan favorite bull frog – wheelbarrow combo.  One partner would bull frog (similar to the  wheelbarrow except both hands spring forward at the same time – hence bullfrog) as far up the ramp as they could.  The other partner would then give it a go.  Next, wheelbarrow, repeat, back to bullfrog, until the partners reached the top of the ramp – no easy task!

At the top of the ramp, a quick burnout on the wall.  20 count of dips, urkins, derkins, and step ups. Followed by 10 and finally 5.

All PAX returned to the bottom of the ramp for the grand finale.  the PAX dropped down to plank hold for 10 count, down to chill cut 10 count, back to plank.  When I instructed to sprint, the PAX took off for a designated spot(trash can) about 1/3 of the way up the ramp.  Back down for rinse and repeat for next spring
Mary:

  •  six inch leg hold, move to 33, move to 45, move to 90, back down to six.
  • AH’s IC
  • Shoulder taps
  • AMC
  • LBC’s
  • windshield wipers
  • and of course boat canoes

Announcements:

Get them points. Good chatter on what sites the PAX are traveling this week.
T-Claps (Recognition):

Great work everyone, it was an easy day to bag it with the heavy rain this morning, but this group came out ready to go.  It is always good to be able to lead the group.
Prayer:

Prayers were lifted for Leattner who has some tests coming back and Sprinkler’s daughter’s roommate and her friends were in a very bad boat accident in Wrightsville.

Baker’s Dozen at a Respectful Downtown Train

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

FNGs: None. welcome back kotter – KOSHER!  Great to have you back in the gloom
Warm Up:  Circled up after a bunch of PAX ran 2 miles EC in the rain.  Thanks for picking up the six men.  Began with 20 SSH, daisy pickers, sir fazio (F/R), seal claps, overhead claps, Don Quixote, and Imperial Walkers.  Gave PAX an overview of the workout and we were off to library hill, not the parking garage.
The Workout:  Ran down library hill.  SAFETY Point:  only one PAX had a head lamp.  Completely poor leadership on YHC.  Thank you Lipsync for lighting the way.  Stopped at the stop sign/fire hydrant and cranked out 10 squats.  Proceeded down the road until we reached the cross walk.  5 burpees OYO.  Mumble chatter had continued from the warm-up….something about would this be a running boot camp?  From Dauber?  PPPLEASE!   Back to the fire hydrant for 10 merkins. What goes down must come up?  Heading back up library hill. At the top, conducted 10 star jumps.  Off to the rock pile.  Asked PAX to get a medium rock.  Size does matter.  11/13 rocks were fine.  Other two…I think they were replaced for bigger ones.  Lined up near sidewalk until a car was spotted and we moved again on to the sidewalk.  Once again, better leadership was needed by me.  We did A LOT of exercises with the rocks in cadence mostly.  Exercises included, curls for the girls, tricep extensions, slap rock, toe taps, rut-rows, wonder bras, upright rows, squats, overhead press, ground pounders, bus drivers, etc.  From our six, more rock exercises including nipplers, straight arm curl, 6 inches with rock above chest, box cutters, etc.  Returned the rocks.  Thanks again to Lipsync for lighting our way.  Off to the amphitheater wall by library.  All PAX participated in 10 count BTTW or people’s chair rotating between the two exercises.  Running out of time head to flag for Mary.
Mary:  American hammers, box cutters, protractors (some trouble with math due to Dauber’s public education), H2M, six inches, etc.  Finished with some yoga including DD, chair, pigeon…
Announcements:  Build a bed; Run for HSPD/officer in need; see Slack/FB.
T-Claps (Recognition):  Fundraising for Brandon Rizzuti (and his mom) for the purchase of a new chair and local company gift cards! T-claps to those who organized (Lipsync) and everyone who donated bottles and all PAX who purchased raffle tickets.  Good luck everyone.
Prayer:  Thank you Norm for leading us out in prayer today.  Prayers for India, injured PAX – including PAX who was in a bike accident, Deuce’s surgery, first responders, for our country, Unspoken….

Finished with the Pledge of Allegiance to the flag.  I saw this at AGS by Full House.  I love this idea.  Encourage other Qs to incorporate in their workouts.

Honored to lead!

Thank you to Quiver for asking PAX with RESPECT to lead DT in the month of May.

Dawgpounder

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

EC: Fanny Pack, Red, Pikachu, Maybelline, Full House, Katniss, Cupid, LED, Nemo,
FNGs: Nope
Warm Up:

Lap around the parking lot. We then circled up in the field.
Bounce
Staggered hinge
Spinal Twist
Bat Wing
Fazio Forward
Fazio Backward
Seal Claps
Overhead Claps

The Workout:

Pax split into two groups

Group one did absolutions while Group 2 did BTTW and vice versa. Group 1 would do Monkey humpers in cadence while group 2 did wall sits. Each pax did 10 absolutions 9, 8 7 … 1.

10 absolutions/BTTW
9 absolutions/BTTW
10 Monkey Humbers in cadence/Right Leg out
10 Monkey Humbers in cadence/Left Leg out
9 Monkey Humbers in cadence/Normal Wall Sits
8 absolutions/BTTW
7 absolutions/BTTW
8 Monkey Humbers in cadence/Right Leg out
8 Monkey Humbers in cadence/Left Leg out
7 Monkey Humbers in cadence/Normal Wall Sits
6 absolutions/BTTW
5 absolutions/BTTW
6 Monkey Humbers in cadence/Right Leg out
6 Monkey Humbers in cadence/Left Leg out
5 Monkey Humbers in cadence/Normal Wall Sits
4 absolutions/BTTW
3 absolutions/BTTW
2 absolutions/BTTW
1 absolutions/BTTW

Moseyed to the playgrounds. This became complicated. Note to self. This is not easy to explain.
Split up into 2 groups. The pax went around the circle. Pax will hold plank. Pax in the back will Burpee and bear crawl to the front. When we got to the fence we did 5 each leg Bulgarian squats. I will think about how I can improve this workout.

Mary:

Circle up around the practice green
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Supermans

I’m drawing a blank here. We did abs though.

Announcements:
T-Claps (Recognition):
Prayer:
Pax bringing home their kids
Full house’s friend
50 car pile up on 540

Sheepdawgpound

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

EC: Dawgpound, Emeril, Yoshi, Dumbo, Shredder, Lipstick, Yogurt, Big Ditch, Norm,
FNGs: Nope
Warm Up:

Ran around the parking lot and circled up.
Will the Pax bounce I did a terrible job explaining the main event.
We did some other warm up excessive. Everyone felt froggy.

The Workout:

At each light pole was a stop. 2 x 36# and 2 x 22# kettlebells where carried to each pole and back to the start. The Pax was doing build them up suicides. This means at Pole 1 they did Break Dancers (Side kicks). At the start they only did break dancers. At Pole 2 they did 5 Prisoner Squat Get Up Squat Jumps. At the start line they did 3 break dancers and 5 Prisoner Squat Get Up Squat Jumps. We kept going until we learned how to defend ourselves.

Exercises:
Pole 1: 3 Break Dancers
Pole 2: 5 Prisoner Squat Get Up Squat Jumps
Pole 3: 10 Carolina Dry Docks
Pole 4: 20 in cadence LBCs

Mary:

Modified Onnit 6 minute abs

Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Situps
Bicycle
Russian Twist
Bowl

Announcements:
T-Claps (Recognition):
Prayer:
Martini
Yogurt’s Mom

Week 2 of Tequila Sunrise and The View Didn’t Disappoint

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

FNGs:

None

Warm Up:

A quick round of Side Straddle Hop, Good Morning and Daisy Pickers

The Workout:

Both the 3 and 5 mile routes were in play.  Cancun came prepared with a Ruck and some extra weight in the form of his 2.0 strapped to his chest.  Yogurt, Gamecock and Cancun were out for EC.

Really good mumble chatter on the run.  9 PAX logged some miles on a great day for running.

Mary:

None

Announcements:

CSAUP In JOCO

SHP Bed Build and Delivery – Great work Men!

Prayer:

Martini and Yogurt’s Mom – prayers for strength and quick recovery

Reach out and touch someone (old AT&T slogan)

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

During announcements I closed encouraging everyone to reach out to someone within F3 that may be dealing with an injury or just flat out hasn’t posted to an AO in a while.  I told Saturday’s U-Turn PAX during the month of April I was personally dealing with a toe sprain and I hadn’t posted nearly as much as I would’ve liked to.  Weekends are usually my only time to post at all during the week and I had missed U-Turn and AGS for 2 weeks straight.  It didn’t take long for me to feel disconnected and somewhat distant from my fellow F3 brothers  (both because I hadn’t seen anyone in a while and I had also lost some of my stamina/endurance).  I can only imagine how a long term injury or a long period of time off (for whatever reason) may lead to a PAX feeling embarrassed or shameful to come back and post.  Although we would never shame anyone and we always welcome any man to any workout at anytime I feel its important that we make an effort to reach out to a fellow F3 member that we know is injured, dealing with another issue, or just haven’t seen in a while.  Sometimes a little encouragement can go a long way.

FNGs: none today

Warm Up: quick mosey, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Frankensteins, 25x-30x Merkins

The Workout: standard U-Turn in reverse (6mi option or 3mi option).  By far an easier route than standard U-Turn due to less hills/elevation.

Mary: ran outta time

Announcements: congrats to Sprinkler’s son graduating high-school!  Upcoming Grasshopper 5K run, 5K walk, & 1mi fun run benefiting Sergeant Rick Leach Sat June 12 here in Holly Springs.  Bed build June 12th.  May challenge continues…

T-Claps (Recognition): Picking up the 6 as always

Prayer:  11yr old recently involved in dirtbike accident, injured PAX, well being of F3 Friar Tuck and family upcoming move to TX

cletus

A Bunch of Hercules at Cletus

/in /QIC:
PAX: , , , ,

Workout Date: 04/30/21
This is my second South Wake Q of the year, and also my second of 2021 at Womble Park. I had hopes to bring my FNG from March back out, but no dice.

Warm Up:
Give the mission statement, check for FNGs, give the disclaimer, and warm up:
Side Straddle Hop x20 In Cadence (IC)
Good Morning x10 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles x10 IC Forward x10 IC Reverse
Monkey Humpers x10 IC
Standard Merkins x10 On My Down (OMD)
Mountain Climbers x10 IC
Downward Dog with calf isolation stretches
World’s Greatest Stretch

Main Event
1) Partner up and mosey to the South end of the parking lot for BALLS:
Burpees x10
American Hammers x20
Lunges x30
LBCs x40
Squats x50
Partner 1 runs to the far end of the parking lot and back while the Partner 2 exercises. Flapjack when Partner 1 returns. Each Partner keeps their own counts and picks up where they left off when they come back from running. When squats are completed, start over. Continue for 4-5 running laps for each partner.
2) Mosey to picnic shelter for 10-15-10 pyramid of Left-Right Step Ups, Irkins, Dips, Elevated LBCs, Derkins
3) Mosey to rock pile for various rock exercises (Curls, Triceps, Overhead Press, Bent Over Rows, Rock Taps (Nipplers, but tap rock instead of nipples), etc. Stay at Rock pile for Mary.

https://www.strava.com/activities/5217209113

Mary:
Mary with the rocks: American Hammers, LBCs, Flutter Kicks, Elevated Homer to Marge, etc.
Have a Nice Day.

COT:
5 PAX
Announcements: South Wake Challenge (Q sheets are already full for May!), F3 South Wake Dads on Saturday, Blood Drive. F3 Wendell on Saturdays, F3 Day of Service 6/19.
Multiple prayers, including healing for a nephew’s child, a parent with COVID symptoms, and travelling families.
UTI took us out.

Naked Moleskin:
Womble is a lot darker in the morning than in the evening! We hung out in the well-lit parking lot until things started to get brighter.
During the workout I learned that Cletus is named after the character in the Eddie Murphy Nutty Professor movies, not the character from the Simpsons.
YHC was feeling the generation gap with some mumble chatter about FloJo. PAX knew the Sir Mix a Lot reference but didn’t know whom he was referencing.
Using rocks/blocks in Mary has been a nice switch up.
Offsite coffeeteria was nice, once I was sure I hadn’t gotten lost on the way.
Nice group of guys, hope to see more of South Wake in the future!
This was my thirty-fourth #F3Q21 #2021Challenge Q. Next Q is Monday at Garner Station in…uh… Garner.
-Pigpen

QIC: Pigpen
PAX: Abe, Florence/FloJoe, Katniss, Pigpen, UTI
Workout Date: 04/30/21

Senior moment…

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

FNGs: None
Warm Up: None, already warm from the EC or Ruck EC’ers
The Workout: Sprinkler led the rucking crew out for over 3 miles.  YHC took the remainder of the PAX on a mosey down to the Lake and up Bass Lake Rd.  Lots of complaining this morning on the route…Maybelline was particularly salty that YHC didn’t venture too far off from the normal AGS route, however, YHC hadn’t been at AGS all year, so it was new to him :).  Great work by all today, picking up the six and general banter and mumble chatter.  YHC closed with the count and announcements, moving to prayer, he was reminded by Pikachu that he had yet to do name o’rama…we all forget sometimes, right?  Closed with prayer requests and then pledge of allegiance.  YHC was informed by POTS that May is Military Appreciation Month, so I recommend all Q’s to say the pledge post COT to close as a great reminder of the men and women who have served and continue to serve our nation everyday.
Announcements: Sleep in Heavenly Peace opportunity to serve
T-Claps (Recognition): Bobby Boucher for hard work and determination!
Prayer: all injured PAX, Hudson Grumaer (11 year old in the hospital), military/first responders, spoken/unspoken

Gloves were a good idea

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

FNGs: None
Warm Up: Good mornings, SSH, Daisy Pickers, Fozzie O arms F & B, The Windmill, and Imperial Walkers
The Workout: Indian run to the ball field. (2 groups) Rotating exercises group 1: BTTW, Peoples Chair.  Group 2: Merkins, LBC, Peter Parkers, Shoulder Taps.

Indian run back to the Tennis court. Rotating exercises Group 1: Bear crawl. Group 2: WWII, Freddy Mercury, Flutter Kicks
Announcements: June 12th bed build. Be careful and rest during may challenge
Prayer: Health and happiness, strength and guidance.