FNGs: None
PAX: Lipstick, U.T.I, Woody, Warbucks, Shredder, Full House, Cupid, Mr. Terrific, Wild Turkey, Maybelline, Kosher
Warm Up: SSH, Good Mornings, Daisy Pickers, Hillbillies, Imperial Walkers
The Workout: YHC had sent out a pre-blast saying that everyone’s favorite hill may or may not be in play, and that there may or may not be competition involved. THAT hill and competition were both in play.
After our warmup, we moseyed over to the parking lot in front of Town Hall Burger for a little baseball (aka America’s pastime). In honor of postseason baseball getting underway, YHC had gone out early in the gloom prior to the workout and placed my 2.0s rubber bases at various points throughout the parking lot, effectively creating 4 corners with a pitcher’s mound in the middle.
We split up into 2 teams for a several competition style rounds around the 4 corners. YHC informed the PAX that each trip around the bases would consist of various exercises at each base, and that a “prize” would be in play for whichever team completed the exercises and arrived back at home plate and then the pitcher’s mound first at the end of each round. YHC encouraged each team to push and stick together as the round was only complete once the last man on each team was back at the pitcher’s mound.
After each round, once a winner was declared, we moseyed to the bottom of THAT hill. Little did the PAX know that their “prize” consisted of the winning team selecting an exercise to complete at the top of THAT hill after we collectively sprinted to the top. PAX moaned about YHC’s choice of a “prize” – but we continued nonetheless. After each trip up THAT hill and exercises were complete, we went back to the baseball diamond for another trip around the bases. The exercises consisted of:
- Round 1 around the bases: 1st base – Merkins x15, 2nd base – Squats x15, 3rd base – WW2 x15, Home plate – Star jumps x15, hold for the 6 at pitcher’s mound.
- Round 1 up THAT hill – Sprint to top, Team 1 called out dips, U.T.I. dished out the count for 40 of ’em on the rail. PAX wondered if he would ever stop counting.
- Round 2 around the bases: 1st base – Wide grip merkins x 15, 2nd base – Prisoner squats x 15, 3rd base – Crab kicks x15, Home plate – SSH x15 IC (I think), hold for the 6 at pitcher’s mound.
- Round 2 up THAT hill – Sprint to top, Team 2 called out Turkish getups. Lipstick led the count with PAX shouting out random numbers. Lipstick wasn’t amused and punished us with more. I think we did 20 total.
- Round 3 around the bases – 1st base – Diamond merkins x15, 2nd base – WW2, 3rd base – merkins x15, Home plate – WW1 x 15, hold for the 6 at pitcher’s mound.
- Round 3 up THAT hill – Sprint to top, Team 1 called out Bulgarian Split squats. Woody led the count for 15x each leg.
After 3 “innings” – YHC led the group to the wall behind the shopping center. Mumblechatter about monkey humpers led to YHC spontaneously calling for us to to 25 Monkey Humpers IC over near the bushes. Mumblechatter was high around monkeys humping in the bush.
YHC took the PAX to the wall for balls to the wall – 5 count from each PAX, followed by Preacher’s chair 10 count from each PAX.
We headed over to the rock pile and picked up 2 rocks each for rounds of: Curls for the girls, shoulder press, rows, American Hammers with the rocks, and skull crushers.
Time to mosey back to the flag.
Mary: YHC called on various PAX to pick an exercise. We completed Freddie Mercury, LBC, 6 inches, and box cutters before we called time.
Announcements: Hollyfest (see slack for signup), 3 Alarm 2nd F signups (see Slack), Wild Turkey Trot run – see Wild Turkey for details
T-Claps (Recognition): Mr. Terrific for getting back out in the gloom! Great to see you, brother!
Prayer: Unspoken
YHC took us out. Prayed for the sky Q to help us be the light in our communities. Prayer for our military and first responders.
Always an honor to lead!
P.S. Woody and I are taking over co-site Q responsibilities from Cupid after him serving solo for 18 months. Great work holding it down, Cupid! Woody and I look forward to seeing many more of you out at Purple Cobra in the future!
9 PAX put in the work
/in Mutiny /QIC: SprinklerPAX: Banana Seat, Breach, Fonzie, LED, M4L, Pumps, Sparky, Sprinkler, TomTom
Decided to do something a little different at Mutiny. I had scoped out the greenway and found out that there was plenty of things to do along the way.
FNG: None
Warm Up: Dauber warmed us up with several exercises.
Workout: Moseyed to the end of the soccer field where the Greenway begins. Started out with Carolina Dry Docks IC. Headed down the Greenway and stopped at the bridge for Dips, and Derkins. Moseyed to Hwy 55 crosswalk and ended up in the PVA.
Lined up on the car bumper stop and from one side of the PVA to the other we did the following:
In between we Bear Crawls, Crawl Bears, Lunges
On each side we did exercises: All Ab related. Moseyed back for Mary but not before BTW and wall sits.
Mary: Various exercises
Announcements: CSAUP 6:00 am Hilltop Needmore Park
Prayers: PAX injured, Unspoken
Honor to Lead!!
Road-trip to 540 Under Construction
/in Viscous Cycle /QIC: DauberPAX: Aquaman, Dauber, Gump, Kubota, Lipsync
FNGs:none
Warm Up: OYO
The Workout: See Strava pic….
Mary: OYO – getting ready for Thunder
Announcements: Holly fest
T-Claps (Recognition): Great navigation by LypSync
Prayer: unspoken; PAX injured
Honored to lead!
Flexibility at Red October
/in Red October /QIC: DauberPAX: Cancun, Dauber, Gump, Money Pit, Smalls
FNGs:none
Warm Up: Led Mutiny and RO PAX with good morning, SSH, seal claps, overhead claps, and windmills. Midget unsuccessfully tried head-locking two guys going for a walk around the path. “A” for effort brother.
The Workout: My pre-blast informed PAX it was going to be a “kettlebell” workout. Cancun listened. I had brought an extra bell hoping one of the two PAX I called out would come. Gump took my spare kettlebell. No matter, the show must go on. Smalls and Money Pit were ready to roll but with TRX straps. Plan was to do a pyramid workout with three rotating exercises with reps of 5, 10, 15, 10, 5 moving on to the next three exercises with same number of reps. That lasted for almost one go-around. I learned as a young Lt. “flexibility is the key to air power” and just rolled with it. PAX swapped between bells and straps. YHC even added a jump rope. Lots of swings, figure 8, lawn mowers, squats, thrusters, overhead press, curls, midget love handles, step ups, etc. Some exercises from our six too including low slow flutter, straight arm curls, WW II, …. Reps varied between 10-25, mostly 15X
Mary: Joined Sprinkler and Mutiny PAX at tennis courts for low slow flutter, burpees for POTS, good mornings…
Announcements: CSAUP, Hollyfest support needed….see socials
T-Claps (Recognition): 10 yr anniversary of F3 – miracle Rojas naming; welcome back Kotter – Pumps
Prayer: injured PAX; Those struggling with COVID; Sprinkler took us out -great story about young man in your church. UNSPOKEN
Honored to lead; great seeing all the RESPECT out there this morning. – Dauber
PAX: Farva, Shredder
Pax of 2 for stacked 4-corners and combat.
Warm Up: short warm-up lap, SSH, SFAC F&B, Daisy pickers, Willie Mays Hayes, Frankenstein‘s.
The Workout: for stations each at one corner of the parking lot. We started with one squat, then ran to the next corner for 1 Merkin, next corner for 1 lunge in cadence, and then 1 LBC in cadence at the last corner. Rinse and repeat adding 1 each time, up to 10.
Combat focused on how to build more power in your hook punch and angled side kick and back kicks. Great job Farva.
Announcements: upcoming CSAP and Holly Fest.
Prayer: Farva’s M’s job situation. YHC took us out.
2 Years Stronger
/in Crazy Ivan /QIC: Fanny PackPAX: Boss Hog, Dahmer, Dawgpound, Fanny Pack, Money Pit, Rico Suave, Skidmark, Warbucks
8 PAX posted to help me celebrate my 2 year F3 anniversary! This workout had elements and moves from some of my favorite Ivan workouts and the Q’s that led them!
FNG’s: none
Warm Up: Good Mornings, Sir Fazio’s, Imperial Walkers, Hillbillies, Daisy Pickers.
The Workout: First Thang I ever did with F3…Fire Hose Carry Indian Run! We got around the parking lot twice. CHIPs was on the Q that day at my first post. The Cletus crew then caught up with us and joined in for some Turkish get-ups x 20 inspired by none other than Pikachu! They stayed with us as we moseyed over to the fence for dirkins x7 on each rung going up, then back down for a total of 42, again did this with CHIPs at my first workout and thought “these guys are crazy!” Cletus left us and we went back to the kettlebells for 2 of Dawgpound’s favorite moves…50 swings, 50 snatches OYO.
Next, each PAX took turns doing a Kettlebell Bear Crawl…something Skidmark likes to Q…down to the large atlas ball, produced kindly by Dahmer, did 5 merkins then carried it back. The PAX that did this routine was timer while the rest of us performed exercises at the circle OYO/AMRAP. The exercises were: Bell Merkins, Lawnmowers, Plank Rows, Halos, Suitcase Squats, Standard Merkins, Wonderbras, and Plank Hold on the bell. This series (or part of it) was included in an absolute thrashing awhile back issued by Pumpkin Spice.
The group took a mosey over to the band shelter for a Skidmark teeth busting special. We did People’s Chair up and down the line while passing the bell. Then, we did the high risk-low reward teeth busting BTTW while passing the bell. Some groans from the PAX on this one. All survived.
Mary: Back over for 15 Midget Love Handles per side, and Pigeon Stretches.
Announcements: CSAUP’s here and in CARPEX coming up. Skidmark doing a long-ass run to prep for NYC on October 25th. Company welcome!
T-Claps (Recognition): Katniss…though he wasn’t here for most of it…bringing me into this fine brotherhood 2 years ago!
Prayer: YHC and some decisions, Snap and other PAX we haven’t seen in awhile. Thanks guys for showing up, making me stronger, and being there.
America’s Favorite Pastime at Purple Cobra
/in AO Post, Purple Cobra /QIC: KosherPAX: Cupid, Full House, Kosher, Lipstick, maybeline, Mr. Terrific, Shredder, UTI, Warbucks, Wild Turkey, Woody
FNGs: None
PAX: Lipstick, U.T.I, Woody, Warbucks, Shredder, Full House, Cupid, Mr. Terrific, Wild Turkey, Maybelline, Kosher
Warm Up: SSH, Good Mornings, Daisy Pickers, Hillbillies, Imperial Walkers
The Workout: YHC had sent out a pre-blast saying that everyone’s favorite hill may or may not be in play, and that there may or may not be competition involved. THAT hill and competition were both in play.
After our warmup, we moseyed over to the parking lot in front of Town Hall Burger for a little baseball (aka America’s pastime). In honor of postseason baseball getting underway, YHC had gone out early in the gloom prior to the workout and placed my 2.0s rubber bases at various points throughout the parking lot, effectively creating 4 corners with a pitcher’s mound in the middle.
We split up into 2 teams for a several competition style rounds around the 4 corners. YHC informed the PAX that each trip around the bases would consist of various exercises at each base, and that a “prize” would be in play for whichever team completed the exercises and arrived back at home plate and then the pitcher’s mound first at the end of each round. YHC encouraged each team to push and stick together as the round was only complete once the last man on each team was back at the pitcher’s mound.
After each round, once a winner was declared, we moseyed to the bottom of THAT hill. Little did the PAX know that their “prize” consisted of the winning team selecting an exercise to complete at the top of THAT hill after we collectively sprinted to the top. PAX moaned about YHC’s choice of a “prize” – but we continued nonetheless. After each trip up THAT hill and exercises were complete, we went back to the baseball diamond for another trip around the bases. The exercises consisted of:
After 3 “innings” – YHC led the group to the wall behind the shopping center. Mumblechatter about monkey humpers led to YHC spontaneously calling for us to to 25 Monkey Humpers IC over near the bushes. Mumblechatter was high around monkeys humping in the bush.
YHC took the PAX to the wall for balls to the wall – 5 count from each PAX, followed by Preacher’s chair 10 count from each PAX.
We headed over to the rock pile and picked up 2 rocks each for rounds of: Curls for the girls, shoulder press, rows, American Hammers with the rocks, and skull crushers.
Time to mosey back to the flag.
Mary: YHC called on various PAX to pick an exercise. We completed Freddie Mercury, LBC, 6 inches, and box cutters before we called time.
Announcements: Hollyfest (see slack for signup), 3 Alarm 2nd F signups (see Slack), Wild Turkey Trot run – see Wild Turkey for details
T-Claps (Recognition): Mr. Terrific for getting back out in the gloom! Great to see you, brother!
Prayer: Unspoken
YHC took us out. Prayed for the sky Q to help us be the light in our communities. Prayer for our military and first responders.
Always an honor to lead!
P.S. Woody and I are taking over co-site Q responsibilities from Cupid after him serving solo for 18 months. Great work holding it down, Cupid! Woody and I look forward to seeing many more of you out at Purple Cobra in the future!
Worm Porn in the woods
/in Kennys Grave /QIC: Banana SeatPAX: Banana Seat, Dawgpound, Finkle, Gamecock
YHC hasn’t been to Kenny’s Grave in a while so one way to get back…sign up to Q. One pax had to be lost since he lives in 12 Oaks and another had a air boot on. I thought how would he keep up, well he did. Here’s what we did.
Warm up
Loop track
Good mornings
Michael Phelps
Sir Fazio
Air squared
Merkins
Wood trail run pyramid
Every other lamp do exercises
Moves to each set: high knees, butt kickers, caioca, slides
2 Turkish getups
4 Jump squats
6 Freddy Mercury IC
Next light (s)
4,8,12 reps
6,12,18 reps
8,16,24 reps
10,20,30 reps
Reverse everything back to start
*Laid down besides some worms getting it on for some FMercs.*
Dugout
Dips and knee tucks 2 rds x10
Step ups and pull ups 2 rds x7
Mary
Box cutters
H2H
Pretzels
Superman
Prayers
Finkles boot and X-rays come back showing healing, Dawgpound health as training for HSH, Gamecock parenting while M in training, YHC family kids health, pandemic
It was great getting back to South Park. T-claps to Finkle getting in 1.4 miles in a air boot. Great work men!
BS Out!
Abyss needs step lights
/in AO Post, Disney /QIC: WoodyPAX: @Florence/Flojoe, Breach, Dahmer, Fanny Pack, M4Life, MadDog 2020, Money Pit, Poopeater, Sprinkler, U.T.I
FNGs: None
PAX: U.T.I, M4Life, Fanny Pack, Sprinkler, MadDog 2020, Money Pit, Dahmer, Breach, Florence/FloJoe, Poopeater
Warm Up: Lap around the outside of the turf field, then Good Morning, Frankenstein, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: So many of our workouts are total body, head-to-toe, as they should be. But sometimes I miss the specific body part burnout beat downs. Last week’s Downtown Train was a good fix for me, with an 80/20 upper body/legs ratio, with some cardio sprinkled in between, the chest and arms were feeling it. I almost went that route again today but decided to revisit the ass-kicking I experienced with LED’s IronPax Week 1 challenge, specifically the murder bunnies that had me walking funny for a couple days afterward. I didn’t need to bring the whole routine, just wanted to have another taste.
To soften the blow we started with 11’s at the Abyss. I need to work on my lighting technique because, as an afterthought, put my headlamp on the steps to light the way but it seemed to mostly just blind us on the way up. Perhaps a more indirect lighting approach would be better – direct the beam into the bushes and run by ambient light. Anyway, merkins up top, squats at the bottom. Vanilla, I know. Whatever. But I once again mismanaged time, realized we were going over and called an audible after round 7 or 8. Headed to the bush to hand out coupons, then over to the turf with them.
PAX lined up on one sideline, I paced off about 25 yards and we murder-bunnied that distance, then 25 merkins. Reverse MB back to the start, then 10 blockee thrusters. I planned on doing two rounds of this but with time running short, we did a quick recover mosey to the opposite sideline and back, then returned our coupons.
Mary: The usual, unimaginative, but effective with short time – LBC 20 count IC, Low Slow Flutters, then to get my upper body fix in, 10 slow-mo merkins (4 count down, 4 count up =1).
Announcements: Holly Fest F3 booth/tent sign up site is live.
T-Claps (Recognition): Breach for his insane 30K mountain run
Prayer: Trickle, death of mother in law; Sprinkler, dealing with aging mother and the complications with that; Midget, loss of a neighbor.
Goggins Beatdown at TBD
/in To Be Determined /QIC: WarbucksPAX: Dahmer, Florence Flojo, Hardy, Rico Suave, TomTom, Warbucks
I had been eyeing this workout from David Goggins for some time and finally pulled it out at TBD. 6 PAX put in the work and we finished in about 38 minutes, just in time for Mary.
FNGs: Nope
Warm Up: 10 minutes of SSH
The Workout:
https://youtu.be/SaiiLzTNVmo?t=89
(10 sets) 10 SSH /10 merkins
100 Alternating lunges
110 WWIIs
55 Catalina Wine Mixer
55 WWIIs
55 Catalina Wine Mixer
(3 sets) 10 SSH /10 merkins
Mary:
Homer to Marge, LSF, Downward dog, runners pose, pigeon
Announcements: See Slack for races and Holly Fest sign up.
T-Claps (Recognition): All PAX for finishing that workout.
Prayer: Unspoken and for our calves.
It’s Go Time at the Nest
/in The Nest /QIC: FinklePAX: @Florence/Flojoe, @K I T T Y L I T T R, Finkle, Gamecock, Poop Eater
FNGs: None
PAX: @Gamecock, @K I T T Y L I T T R, @Finkle, @Florence/Flojoe, @Poop Eater
Warm Up: No mosey but circled up for a round of exercises in cadence:
The Workout: I found a new toy to bring joy to all those lucky PAX who showed up for a beat down at the Nest. It’s an interval timer app for my phone.
We did 1 minute intervals of workout followed by 20 seconds of rest doing 6 exercises in each round for 5 rounds. Those were mountain climbers, alligator merkins, squats, dips, monkey humpers, and Freddie Mercuries. By round 5 we were spent. 39:40 of unadulterated work.
Mary: Included in our interval workout
Announcements: Holly Fest sign ups, Brute CSAUP 10/16/21
T-Claps (Recognition):
Prayer: @Finkle’s foot, @Gamecock’s M is starting new HR coursework, @Florence/Flojoe’s sick friend.