Final Crunchy Burp Tapping

/in /QIC:
PAX: ,

Warm Up:
The Workout:You know the deal!

Last one for February. New workout starts next week!

100 – Burpees

200 – B2W Shoulder Taps

300 – LBC’s

Mary:
Announcements: Check FB/Slack

2nd F Tonight at Big Easy downtown. Crosby has live photos with Band starts at 11(2100).
Prayer: Silent Prayers

Flying Cupids & Dancing Rocks

/in /QIC:
PAX: , , , , , , , , , ,
11 PAX braved the damp and cool gloom for a virgin Q – and hopefully a proper beatdown.
Cupid flew in at the last moment after the other HIM’s slowly emerged from the warmth of their respective vehicles as though they could foresee the “fun” that awaited them.
No FNG’s
Warm Up:
Mosey around the track to the front parking lot
SSH x 20 IC
Imperial walkers x 15 IC
Hillbillies x 15 IC
Hairy Rockettes (alternating toe touches) x 15 IC – LipSync enjoyed these a little too much. 5 6 7 8…)
Squat kicks x 15

 

The Workout:

Head to the rock pile to get a moderately sized rock suitable for lifting multiple reps.
John Cusack to the corner of the parking lot.
Rock Exercise 1: Rock-a-bye-baby x 15 IC (up, out, left twist, right twist = 1)
Lunge walk to the island (of misfit toys) – Merkins x 10 OYO – run back to your rock – squat hold or hold plank for the 6
Rock Exercise 2: Curls for the Girls x 20 IC
Lunge to island – 10 Merkins – run back
Rock exercise 3: Tricep Extensions x 20(ish) IC
Lunge to island – 10 Merkins – run back
Rock exercise 4: Ruh Roh’s x 20(ish) IC
Lunge to island – 10 Merkins – run back
Rinse and Repeat with a twist: Replace lunge walk with Bear Crawl and replace Merkins with WW2’s x 10 OYO
Return your rock from whence it came a la John Cusack just in time for 6 minutes of…
Mary:
LBC’s x 20 IC
Freddie Mercuries x 20 IC
Gump requested American Hammers x 10 IC
LipSync requested Homer to Marge x 10 IC
Martini requested Low Slow Flutters x 10 IC
5 Burpees in honor of R22 (who is the one who invited me to F3 back in August 2018)
Announcements:
Wrightsville half in two weeks
See Slack/ FB for the rest…

Prayer:

Several relatives and friends who have been diagnosed with cancer (Cupid’s friend’s dad, Modify’s dad – going through Chemo)

Two young guys who have committed suicide recently – lift up their families and friends — Don’t struggle alone or let anyone struggle alone. Reach out to guys you haven’t seen in a while and let them know they are missed.

Crablegs (ALS)

Shredder (knee)

Forgive me if I missed any…
COT:
Wise men build their house on the rock by listening to the words of Jesus and putting them into practice. When (not if) the wind and waves come, the house will stand strong.
Foolish men build their house on the sand by either not listening to the words of Jesus and/or not living them out. When the wind and waves come, that house will come down with a huge crash. (Matthew 7:24-27)
At least this day was built on the rock – quite literally – which made all of us stronger and less likely to get knocked over…once the soreness subsides.
2nd F at Stick Boy for celebratory scones.
It was my great honor to lead you HIM’s in the glorious (and damp) gloom this am.
Until next time…

What is the abyss?

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

PAX of 5 for EC and 7 for the main event were not intimidated by the early morning thunder storms and decided to swallow the DRP and show their commitment to accelerate Fitness, Fellowship, and Faith.  During the extra credit, the Q was having a difficult time deciding how he wanted to sharpen his fellow PAX.  He had a few different exercise routines to choose from and it wasn’t until Motor Boatin’ asked “What is the Abyss?” that the Q felt obligated to educate him on the landscape of Disney.

EC: Warbucks, Full House, Emeril, Deadbolt, and Pablo

Notable Absences: Midget4Life and Dumbo

Warm Up: Jog around the soccer field, circled up for SSH IC x 20, IW and HB IC x15, Fazio Arm Circles IC 10 forward- 10 back, seal claps IC x 10
The Workout: The PAX lined up for an indian run that led them on a long scenic route to the abyss.  A pit stop was taken half way to do 20 squats and 10 merkins which allowed all PAX to catch up.  After arriving at the Abyss, PAX partnered up to complete a Dora 1,2,3 (100 merkins, 200 LBC, 300 squats).  Partner 1 started his reps while partner 2 traveled down the abyss into the darkness where they had to complete star jumps (start w/ 5 and add 1 rep for each journey down).  After the Dora, PAX moseyed to the park where we completed 2 rounds of Erkins, Derkins, and Dips x10 reps each.  PAX then did BTTW x 30 count and then headed to the flag for Mary
Mary: Plank-o-rama: Chilcutt Pickle Pounders IC x10, Box Cutters IC x10, LSF IC x10, WWII IC x10, 1 legged Homer to Marge 5 on each side, Hello Dolly IC x10, Freddy Mercury IC x10, Nipplers IC x10, Have a nice day
Announcements: Deadbolt is looking for PAX to help out at the F3 table at Hope Church event, check Slack and FB
Prayer: Full House’s father is dealing with a GI bleed and friend of his daughter is critically ill with the flu, crablegs, shredder, moby’s dad, all dealing with illness, and all unspoken prayers

bring protection…latex break 😈

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

EC – Crosby Deere 5 Miles, LIPSYNC 4miles, Peeping Tom & Aquaman 2miles

Warm Up:

Mosey to Baseball lot… some dynamic stretching Enroute (high kicks, tricep extensions)

Circle up – Daisy Pickers, Windmills, Arm Circles Fwd & Rev. 

The Workout:

Grab the Tires, 2 x Michelin 19.5L24: 271lbs each. Grab a manly rock. 

FLIP IT Workout

2 x PAX flip the tires 10 times (5up, 5down) rest of pax preformed various Rock Reps. Once the original 2 return from flipping, the next 2 started to flip. Three Sets ending with 30 flips and various reps using rocks: Curls, Overhead, tricep extensions,  squats, squat&overhead, squat with straight arm rock hold, Burpee ‘rock jumps’

Next, Merkin Hand Tire Plank, preform the merkin then hand step up to plank of tire, hand step down preform next merkin…

1 merkin climbing to 10. Total 55 Merkins. 

Tire Step-Up’s in cadence 30 count. 

Rinse and repeat FLIP IT Workout again. 

Pax holds squat whilst 2 Pax preform Tire Carry for 3 parking spaces and return… rotate through group. 

Mary:

Mary – 15 x box cutters, Protractors 22.5/45/90/45/22.5 10 counts, 15 count low slow flutter, Boat Canoes holding canoe till getting a hernia. 

Announcements:facebook, slack, carrier pigeon
Prayer:crab legs, young deaths, unspoken.

R4TJ – Relay Racing for beach bodies and PRs

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

EC: Skidmark and 187 went out for some bonus miles

Warm Up: Windmills, Daisy Pickers, High Knees, Butt Kickers

The Workout:  PAX of 10 formed 2 teams of 5.  The teams were formed to match paces of the teams as equally as possible.  A member from each team was staged at the infamous 4 corners of Ting Park with an additional station positioned on the main road between the basketball courts and the base of the ramp.  The corner at the base of the ramp served as the starting line for each relay race.  The matched runners sprinted from their station to the next tagging their teammate to start the next leg.  As each of the 5 member teams completed their circuits a score was tallied at the base of the ramp.  With each completion the PAX at each station would advance to the next spot.  Eventually everyone got a shot at each leg of the race, with everyone completing 5 races going clockwise around the circuit and 1 going counter clockwise where our runners continued on through the circuit picking up their teammates along the way.

At the competition of the final counter clockwise circuit.  The two teams formed 1 team for an Indian Run back to the basketball courts continuing on the counter clockwise route.

I promised FUN…  Hope it was 🙂

Mary: Skidmark led us in some stretching.

Announcements:

187 turned the big 40 today!

Deadbolts call for support at the veterans event on Saturday at Hope.

Skidmark gave an epic speech!  Most of us forgot it as he was saying it but the standout moments involved our beach bodies and something about PRs.  You had to be there…  In the moment we all had a vision of this exact scene (again Happy Birthday 187 – you are WELCOME! – Apologies and/or you’re welcome to Cowboy, Short Pole, Yogurt, Banana Seat for not capturing you in this vision…)

Prayer:

Prayers that we all stay healthy and injury free.

YHC thanks everyone for their prayers for Benji

Prayers that you can all erase the image from this Back Blast from your brains… sweet dreams 🙂

Edit: Updated thoughts on Skidmark’s speech

BTW – I was joking around about Skidmarks speech and I realized that I did minimize his message which was about a sense of pride we should all have in ourselves for getting up and getting out there everyday. Even in this very dreary week you can see Strava lighting up with outdoor activity as we know many would opt to stay in bed or maybe hit the dreadmill (cough cough SlideRule). Point is we are all individually remarkable and as a group we are more than remarkable. Hence the beach body and PRs reference which fit into his speech better than my own re-hash. As we often like to say, “Good Work Men!”. Keep it up, keep getting better. Hope I captured the essence of the speech well enough. Please feel free to elaborate Skid but the image stays 🙂

 

Birthday Bash at Possum Trot

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

Warm Up:  13 PAX took Dauber’s double dare showing up in wet conditions from an overnight rain for a birthday bash arm beat down in 36 deg balmy weather.  Before departing for our warm up jog, Pablo asked for the where-about  of breathtaker.  A Dauber hug was enough evidence for Pablo who pulled a Reagan needing to “trust but verify”.  Dauber had the extra gear under his sweatshirt (did I mention it was above freezing?).   Jog commenced around the tennis courts to the parking lot and began the following exercises in cadence:  20 ssh ; 10 Fazio Arm circles F/B; 10 good mornings; 10 Vegetation grabbers; 10 IW; 10 HB; Michael Phelps; Static arm stretches.  Jogged to the Love Shack for the workout.

The Workout:  10 Star jumps, 10 merkins.  Mosey to grass area with small hill behind ball field for 11’s – SSH on bottom and LBCs on top.  Mumble chatter about counts; More reps is a good thing.  Mosey to the shack for a birthday celebration of balls to the wall.  In honor of Doc’s 47th Birthday, PAX completed a 47 cadence count.  Modify gave a much needed 10 count post BTTW.  Lined up at the bottom of the incline and began alternating strides, 10 strides in length, until reaching the top of the incline/parking lot.  Each PAX then grabbed a medium-sized rock from the rock pile and met back up in the parking lot holding plank for the six.  With rock in hand, the following exercises were completed with 10 reps:  arm curls, arm o/h presses, triceps extensions, rut-ros, one hand on rock merkins (L/R), Squats.  25 SSH, Rinse and repeat.  25 SSH, Rinse & Repeat with a slight modification of completing rock exercises from your six; exercises included chest press, skull-crushers and LBCs/WW IIs.  25 more SSH (inspired by Nemo – keeping the heart rate up).  Rocks back to the rock pile John Cusack style.  Ran out of time so no hill work was executed.

Mary:  Dauber made up Yoga names for some much-needed stretching – – – inspired by a yoga class fresh on his mind from last night with Doc and Double D (missed you DD this morning – perhaps too much stretching or just a clear colon?). PAX were overjoyed performing these stretches on the Action Park parking lot asphalt. Knees, forearms and elbows were so comfortable.  Perhaps the puddles on the tennis courts should have been utilized?

Announcements:  BRR, WB half and full, sprint tri registration.  Q-Source post PT at Stick Boy.  Namerama ended with birth name (junior, junior, junior?).  Happy birthday 🎁🎂🎈🎊🎉 sung to Doc; called out Lucky Charms when he emphatically said he was still 49 – evidently his birthday is May 1st.  Let’s plan for a big celebration.

Prayer:  Thank you Fonzi for taking us out in prayer.  Lots of requests today, spoken and unspoken:  injured/ill PAX including Shredder & Crab Legs; illness/cancer with PAX family members; job interview; HS kids taking ACT today; other prayers…

EC today:  great job Pablo for getting it done.

Always a pleasure/honor leading these fine #HIM men in the gloom.  QIC- Dauber

So Long But Not Goodbye

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

Awesome turnout for YHC’s last time as Site Q at Purple Cobra.  New management starts next week with Warbucks at the helm!

It’s truly been an honor to lead and I look forward to the continued fellowship of all the PAX in South Wake even though I won’t be around anymore in the Gloom on a regular basis.  Carpex isn’t that far.

 

Warm Up: We started with an FNG and after the disclaimer we did the usual warm up lap around and then back to the flag to circle up for the following:

Good Mornings ICx15

Fazio Arm Cicles ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Mountain Climbers ICx15

It was then that we noticed the the FNG had left.

The Workout:  Partnered up for wheelbarrows

Partner 1 about 7-8 parking spaces down, pause for 10 nipplers, then finish to the end of the embankment

Partner 2 switches and we head back to the start

 

We then divided into two lines and did a long Indian Run to the Jiffy Lube guardrail.

When we arrived we partnered back up again for 10 derkins, erkins, and dips while partner 2 did LBCs.  Each partner did their reps and we decreased each set by 2 until we both completed everything.

 

Mosey over to a new hill that YHC found over next to the new Planet Fitness.  We kept our partners for Burp Back Mountain.

After each group reached 100 burpees we got back into our Indian Run lines and made our way back to the flag for Mary.

Mary: WWIIs ICx15

Have a Nice Day!

Announcements:

Crosby is playing at 11pm Saturday I think?  Please ask him for more details.

Undisclosed and Unofficial Beer Mile at 4pm on Sunday?  Meet at the town hall – again check with Crosby for more details.

Last year M4L and DB participated in the Hope Community Church Military Family Symposium. F3 Southwake had a small booth where we talked to military service members and spouses. We headlocked a few FNGs. They have asked us to come back this year – it is Saturday morning 2/23/19 from 8:30 – 12:30. We need a few #HIM to man the booth. We don’t need a commitment for the entire 4 hours.https://docs.google.com/spreadsheets/d/1nu4TYt7EyMpW9ZC6Ixgt_aiS4BWVDbEwVEEvKgjfURA/edit?usp=sharing

Prayer:  DB took us out

Crablegs, Moby’s Dad, UTI’s Dog, Shredder, Buford, unspoken

Nutcracker Backblast 2/19/19

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

Pax of 9 for Nutcracker

Flannigan, Wiggly, Norm, Sandlot, Particle Board, Short Pole, Lipsync, Da Business

Breach on the Q

Warm up– Jog around the school and head toward Green oaks parkway. Stop at corner for 22 counts of SSH and Imperial Walkers and merkins. Continue on down Green Oaks to Rovisys. Stopped 2 more times for 22 counts of Good mornings, squats, hillbillies and daisy pickers.

Main Event: Mosey over to the railing for a cadence counts of traveling and traveling Merkins/Russian typewriter up the railing. Fast feet across the curb and job over to the top of the ramp. Partner up, partner 1 jogs to bottom on the ramp to the light pole and then sprints back up to the top, while partner 2 does LBCs for round 1, reverse LBC’s for round 2 and big boy sit up for round 3. After 3 rounds 22 counts of prisoner squats and goofballs. Job back toward railing with some more fast feet across the curb.

Bear crawl under the pax down the railing when the last man gets to the front entire pax does a merkin for 2 rounds. Regular bear crawl to finish at the bottom of the ramp. On the move back toward the school. Stop at both guard rails for some 22 count dips and Irkins. Stop one last time at the corner for some 22 count WWII’s. Mosey back to school and circle up for Mary

Mary: Around the world 10 count exercises, Wide grip merkins, Diamond merkins,  LBC’s Freddie Mercuries, Homer to marge, Dying cockroaches and Pickle Pounders.

Prayers for a Moby’s dad, UTI’s dog and Lipsyncs dad

Da Business took us out in Prayer

Groundpouder 2/16 Backblast

/in /QIC:
PAX: ,

Pax of 2 for wet soggy Groundpounder

Dauber with Breach on the Q

Warm up– over to the covered table area for alternate exercise calling, all done in a 22 count, merkins, dips step ups, Lbc’s SSH, reverse Lbc’s lunges and squats.

Main Event: Mosey over to veteran’s parks for more alternate exercise call outs. 22 counts of balls to the wall x2 peoples chair x2 Lbcs, dying cockroaches, up and over table travelers, step ups, merkins and lunges. Mosey back to the covered table area in Jones parks to finish up with some SSHs, good mornings and merkins.

Mary: Finished out with some Yoga

Closed in Prayer

Rain! What rain???

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

February 18, 2019 / Mutiny/ QIC: Fedex

PAX: H1N1, Messi, Dauber, Gump, Modify, Motor Boatin’, Cupid, 16-Bit, FedEx

The call for rain didn’t scare any of the 9 Pax that show up this morning. Breath taker made an appearance thanks to Draber.

 

Warm Up:Circled up in the parking lot for;

SSH  ICx25

Fozio Arm Circles  10 Forward, 10 Reverse

Imperial Walkers  ICx10

Hillbillies  ICx10

Monkey Humpers  ICx10

Streches

Had Pax line up for “Catch Me If You Can Indian Run” around the track which is an Indian Run where the last guy drops and does 5 burpees, while the Pax mosey around the track, after burpees are completed the last guy runs to catch the rest of the Pax tapping the last guy on the shoulder who then stops and starts his 5 burpees while the last guy continues his sprint to the front of the line.  Went around the track twice so everyone got a turn.

The Workout: After Indian Run headed to the parking lot where QIC told the Pax to partner up for partner Merkin Wheelbarrows where P1 holds the legs of P2 while P2 walks across the parking lot on his hands and does Merkins when they reach a line, adding a merkin at each line until they reach 10 then switch and head back to start. Headed to shelter, even though it wasn’t raining, for some 11’s. We stared with urkins and squats, then did step ups(10 each leg OYO) and finished with more 11’s this time derkins and squats.

Mary: LBC                                ICx25

Homer to Marge          ICx15

American Hammers  ICx15

5 Burpees OYO
Announcements: Wilmington and the Mule
Prayer: Crablegs, Shedder’s knee surgery, Double D colonoscopy, H1N1 has a job interview tomorrow and Fedex’s Son to keep lines of communication open