EC: Full House and YHC
FNGs: Welcome SNARF!
Warm Up:Â 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:Â 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:Â Prayers for Teresa re: Tequila Sunrise
14 PAX and 8 Respect at Kung POW!
/in KungPOW/by SprinklerQ #4 this week. I had a lot of support from repeat PAX and I appreciate that. I actually pulled this off site work out from Deadbolt from about a year ago.
FNG: Nope
Workout: We left the PVA and headed to towards Harris Teeter. We stopped every so often and did a number of warm ups along the route. We moseyed to the left of Town Hall Burger and we did a triangle workout.
At bottom of hill 10 IC monkey humpers-top of hill 5 burpees-behind shopping center 10 IC Merkins. Rinsed and Repeated 4 times. Ended up with 20 IC shoulder taps.
Thanks to Salty Pots we Indian Run 4 corners of parking lot split up into 2 groups performing random exercises all the way around for 2 times.
Started to head back and at every light pole we stopped and did a IC 10 count various exercises. Apparently I was not clear enough for every light pole, so I made it clear and we stopped at pole and did an exercise. This light pole workout was compliments of Dauber who made us do this at Kenny’s Grave in the rain.
Mary: Circled up for various exercises and stretching.
Announcements: Picnic tomorrow 11:00 am.
T-Claps: Woody who has been killing it! Gillette for coming out with injury. Pots for the support and EC all week running! Way to Be!!
Prayers: All those still missing in the collapse of the building in Florida. Injured PAX!
I appreciate the opportunity to Lead!! #Roll Bengals!!!
A log, kettle bell, rucksack, tire, and another log walk into a bar….
/in AO Post, Thunder/by CancunPAX: Woody, Dusty, John Deer, Pikachu, Kubota, Orca, RAMS, Cancun.
FNGs: None
Warm Up: RAM saved my butt by taking PAX through some life saving warm-ups before I arrived.
The Workout: A workout so terrifying that Chuck Norris checks for it under his bed every night.
Set up the toys in a row with a pax at each. Log #2 was pulled for a Hobbits Tale (there and back again) as a timer. When Log #2 left the station the pax started working. When the log got back the pax would stop and shift to the left to the next toy or plank, mountain climber, or murcan. I stole this idea from Pikachu when he did it at Possum Trot because theft is the greatest form of flattery.
Round 1 and 2:
Tire- toe taps
KB- swings
Ruck- Deadlift
Log 1- shoulder presses shifting from each shoulder.
Log 2- pull down and back
PAX without a toy held plank for round 1 and mountain climbers for round 2.
Round 3, 4.
Tire- John Cusack
KB- Romanian Deadlift
Ruck- Ground Pounder
Log 1- side to side hops over log
Log 2- log flips. Down and back.
PAX without a toy did Murcan’s. Added in Imperial walkers and LBCs before PAX started the next exercise.
Mary: Mary was quite contrary because we did LBC’s during the workout.
Announcements: SW Picnic on the 26th. Q-Swap with CarPex.
T-Claps (Recognition): John Deer for really trying to follow instructions and Pikachu for really trying to lift a spare tire over his head. Joking aside it was great to work hard with all these men and an honor to lead.
Prayer: Various injuries with different with PAX.
We did a lot
/in Disney/by WarbucksFNGs: Welcome FNG Paycheck (Gavin)
Warm Up:
Mosey by soccer fields to half pipe for SSH, merkins, sir fazio arm circles, seal claps, OH claps.
The Workout:
1. 7’s on the half pipe
Squats on 1 side, lunges on the other, 1 merkin on sidewalk each time.
Mosey to parking lot by playground
2. Partner merkins
Partners ran opposite directions. 1st meeting 5x brokeback derkins, 2nd meeting 5x pattycake merkins. 4 rounds were completed.
3. Step-ups/knee tucks
Partner 1 did 10 step ups while Partner 2 did knee tucks (hanging or on swings). 3 rounds were completed.
Mosey to soccer fields
4. Indian bear crawl across soccer field
PAX lined up head to feet and held plank position in 1 line. PAX in back bear crawled to front until we made it across the field.
5. Evolution of man (crawl, walk, run)
Inch worm to 1st blue line, crab walk to center field. 21x LSF, 21x pickle pounders. Sprint the remaining half field.
Mary:
Alphabet Abs and popcorn exercise: homer 2 marge, heels to heaven, LBCs,
Announcements: See social media, Bondo’s retirement Q next week
T-Claps (Recognition):
Fram for rocking the 30lb vest all week, including EC.
PAX for their donations to UNC last week.
Prayer:
Fram’s co-worker Tim, Swisher Sweet’s family member
YHC took us out.
7/11 in the City
/in Paradise City/by PikachuFNGs: 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 Possum Trot/by SprinklerThis 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 Purple Cobra/by UTIEC: Full House and YHC
FNGs: Welcome SNARF!
Warm Up:Â 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:Â 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:Â Prayers for Teresa re: Tequila Sunrise
A Warbucks Pyramid
/in Crazy Ivan/by WarbucksYHC 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 Prison Yard/by Breach15 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 The Nest/by FinkleFNGs: 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 Downtown Train/by Pigpen-RaleighAO: 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:Â Pigpen
PAX:Â Quiver, Warbucks, Coal Ash, Tetanus, Woody, Bobby Boucher, Pigpen
Workout Date: 06/21/21