EC: Full House and YHC… No ShamWow!?
We met Emeril and Dawg from the Ivan crew on the way. Bird calls summoned us to the road as they passed. Some light chatter about combining the workouts, Emeril had doubts on the Ivan numbers. YHC had at least 2, no way Shammy wouldn’t show – he HC’d and we had comms the whole week before. We lost an HC from Lippy to a bedtime shoulder injury (curious). Expected maybe Abe too at least, Cletus would be good. Emeril and Dawg did and out and back, Full and I turned the corner and returned through Downtown.
On the return, the shitter was full… Lippy? Full House had to seek alternative facilities. Shammy? His car was in the lot. Nevermind, Shammy entered the lot from the gloom, he turned a lap or 2 inside the park. Dawg emerged from the Men’s room looking pretty relieved. I shouted to call out if they wanted to merge.
TexMex showed up – he seemed like a familiar face, he apparently had posted a long time ago once and had decided to return on his own. TCLAPS
We had McNugget show as well and Warbucks too. Shammy was admiring his arms and the beard he grew since their last encounter. 6 for Cletus!
FNGs: zilch
Warm Up: Windmills, Imperials, Hillbillies, Daisy Pickers, Good Mornings
The Workout: Mozy around the soccer fields in an attempt to see the Ivan dudes. Lot was empty and then mumblechatter started “So… no plan today UTI?” I did have a plan but I recognized that we were unlikely to break 2 miles for the workout so I wanted to warm-up with some cardio while checking in on Ivan. The chatter got me a little worked up though (the balls on these guys) so I had the PAX line-up, as I tapped them I sent them on a sprint on the long return from the Ivan lot to the tennis courts. Mozy to the shelter for the first thang.
3 on the wall for Ball Walkers. Balls to the Wall but with the goal to walk from one side of the wall to the other. The other 3 started walking the tables, stepping up and down around the shelter. We switched off for 3 turns of each. On to thang 2
Mozy to the playground. PAX were instructed to do Pull Ups until they couldn’t and then move to the ground for WWIs. Once all PAX were doing WWIs, YHC called for another set of Pull Ups. 3ish rounds of that. Once done – YHC lined em up along one playground structure and set a target for the twisty slide. Transportation method was a low army crawl on the elbows, balls just above the playground turf. Completed one out and back. That is a killer core workout, the form required for an army crawl is way more demanding on your core compared to you the bear crawl. On to thang 3
Mozy to the amphitheater. Inverted WWIs and Australian WWIs – these were performed 3x each. Paired up, partner 1 lined their 6 up to the edge of the stage while partner 2 held their ankles. Partner 1 went below the horizontal stage and then back up to complete 1 WWI for a 10 count – then switch. Once complete, partner 1 lined up there 12 to the edge of the stage leaving their top half suspended over the ground. Partner 2 again gave them some leverage by holding the legs. On the up, Partner 1 brought their body up level with the stage. PAX noted that this was particularly tough on the balls. I didnt notice 😛 On to thang 4
YHC had first thought to head to the bars for some inverted rows but based on time I decided to stop short at the rock pile. Each PAX picked up 2 rocks that they could palm in each hand. You may see some symbolism here…. PAX lifted the rocks out to each side, straight above their heads, did tricep extensions, and straight out in front. Each for a 10 count.
On the way to Mary – we stopped for one last pass at Ball Walkers.
Mary: Pulled from a memory of TBD with Aquaman, we did a plank-o-rama for Mary. Pickle Pounders, Merkins, Left Arm, Right Arm, and more were called until time was called.
Announcements:
HollyFest – https://signup.com/client/invitation2/secure/887034070647240073/false#/invitation
Tuesdays – 2nd F with 3 Alarm
Thursdays Disney Q spot open!!! – https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962
T-Claps (Recognition): TexMex – Welcome Back!
Prayer: Aquaman and others still working through injury.
A Case of the Dropsies
/in Mutiny /QIC: GumpPAX: abacus, Banana Seat, Cupid, Dauber, Gump, Kosher, Kubota, Maybelline, Money Pit, Pikachu, Roaming Gnome, Shredder, Sparky, UTI, Warbucks, Yogurt, Yoshi
It was the case of “dropsies” for most of the morning for 17 PAX playing Ultimate Mutiny @ Ting.
FNGs:
Warm Up: The warm up was quick n dirty to get out on the field and play
The Workout: 9 on 8 with 1 PAX leaving early to even it up
Mary: The game is Mary
Announcements: HollyFest
It’s about time at Sheepdog
/in Sheepdog /QIC: FarvaPAX: Shredder
FNGs:
Warm Up: Mosey around the parking lot then circle up for side straddle hops, arm circles, good mornings, daisy pickers, and imperial walkers
The Workout: Today’s Q was all about making it around the clock. I picked 3 exercises and we started with 1 rep of the first, 2 of the 2nd, 3 of the 3rd, 4 of the 1st, etc. until you’ve completed 12reps of the 3rd exercise.
1st clock – dive bomb merkins, irken, standard merkin
2nd clock- squat, star jumps, mountain climbers
3rd clock – American hammers, pickle pounders, low slow flutters
4th clock- derkin, dips, dry docks
5th clock – get ups, ag kicks, lunges
6th clock – Freddie Mercury’s, homer to marge, box cutters
7th clock – knee strike step ups , capoeira merkin, crab cakes
Mary: All out of time
Announcements: upcoming CSAUP Oct 16th in Fuquay
T-Claps (Recognition): Shredder for getting EC in solo before the workout
Prayer: I took us out
I’m Going to Disney World!
/in Disney /QIC: Pigpen-RaleighPAX: Beer Pressure, Bobby Dall, Bondo, Cancun, Cyclops, Florence, Florence Flojo, Hardy, Kosher, UTI, Woody
AO: Disney
Workout Date: 09/23/21
I was initially scheduled to Q Disney when Epoxy died, and I asked for someone to step in for me so I could attend the Memorial Ruck at Green Flash instead. The boys helped me out, and I was happy to finally get back down there today. Site Q UTI had mentioned that there were cinder blocks stashed at the AO, so I planned to use them.
Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises
Main Event:
1) Sevens (merkins/star jumps) up the hill
2) Get the cinder blocks and partner up for Catch Me If You Can (Partner chase) with cinder blocks (chaser does 10 merkins before chasing). Two laps total.
3) Block work on the soccer field. One partner runs while other performs As Many Reps As Possible/AMRAP of various block exercises. Curls, Overhead Press, Block taps, Shoulder Taps, Grounder Pounder/Squat Thrusts, Elevated Homer to Marge, Irkins, Derkins, etc.
4) Return blocks and mosey to the baseball field fence for Balls To The Wall (10 count each PAX), People’s Char (same), Australian Mountain Climbers (YHC leads a single 10 count In Cadence)
Mary:
PAX-led Mary. Various abdominal exercises.
COT:
11 PAX
Announcements and Prayers
Naked Moleskin:
I think the partner chase was a hit, once I explained it a couple of times. My bad.
We had a beautiful view of the moon and stars when we were out on the soccer field. Great time of year for F3!
The South Wake guys are always so gracious, and site Q UTI helped me keep the partner AMRAP work on track when the gazelles started to separate from the pack. I really appreciate the fellowship and support.
Disney needs Qs starting in October. Feel free to steal workouts, etc. UTI talking about past Backblasts being helpful encouraged me to address my Backblast Backlog. I still can’t let these silly things go. And this BB has caught me up. For now.
This was my one hundred first #F3Q21 #2021Challenge Q (one hundred fifth overall). Next Q is next Friday, 10/1 at Brick City.
-Pigpen
QIC: Pigpen
PAX: Kosher, Woody, Cancun, Bobby Dall, Florence/FloJoe, Cyclops, Beer Pressure, Bondo, Hardy, UTI, Pigpen
Workout Date: 09/23/21
No OYO VOYO 10K
/in Any Given Sunday /QIC: Pigpen-RaleighPAX: 187, Boy George, Lipstick, Maybelline, Pigpen-Raleigh, Skidmark
AO: Any Given Sunday (South Wake)
Workout Date: 08/22/21
I saw an opportunity to combine my Q quest with F3 Raleigh’s second annual VOYO (Virtual On Your Own 10K) and I took it. Yes, running with a group is not very OYO. Thank you for your concern.
Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Everyone else preran, so we skipped the warm up, discussed the course and got moving.
Main Event:
1) Run VOYO 10K (Out South entrance of Womble Park, going clockwise around the ball fields, follow Grigsby to Raleigh, then Right on Holly Springs. Turn around at Linkland, detour into Jones Park and then back the way we came to start)
Mary:
I think we did some stretching?
COT:
6 PAX
Announcements and Prayers
Naked Moleskin:
The South Wake hospitality has been great. I posted the week prior and mentioned my Q plan at COT, making sure everyone was cool with that. I also wanted to give pre-Cobains to any sixes for whom we wouldn’t come back until the end. Lipstick suggested the main route and everyone was supportive today.
187 appointed himself as my personal trainer who ran with me, managed traffic, and encouraged my pace. I won’t forget it. He helped me to a 10K PR of 53:19 (even though I cropped it too far for Strava to recognize; this was the day I learned 10km>6.21mi, not by much, but enough; D’oh!)
This was my ninety-sixth #F3Q21 #2021Challenge Q (one hundredth overall). Next Q is Tuesday at Diver Down.
-Pigpen
QIC: Pigpen
PAX: 187, Boy George, Skidmark, Lipstick, Maybelline, Pigpen
Workout Date: 08/22/21
Rollback That Weather Forecast
/in Possum Trot /QIC: Pigpen-RaleighPAX: Fram, Pigpen-Raleigh, rollback
AO: Possum Trot
Workout Date: 08/18/21
Really bad thunderstorms were in the forecast, so I wasn’t sure how many would show up or if we would need to find an alternate AO. Two PAX rolled in and the thunder never showed. We worked out in a steady drizzle.
Warm Up: State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises
Main Event:
1) Number of the Beast with an accidental 7th station we decided to keep. This definitely added to the difficulty as well as the time commitment.
2) Group rock work. PAX took turns calling and leading various rock exercies.
Mary: Various abdominal exercises. Finished with Have a Nice Day in the drizzly rain.
COT: 3 PAX Announcements and Prayers
Naked Moleskin:
Rollback’s Smiley Face headband was on point!
FRAM’s favorite part was the Have a Nice Days on the wet tennis court in the rain. It was pretty nice.
This was my ninety-fifth #F3Q21 #2021Challenge Q (ninety-ninth overall). Next Q is Sunday at Any Given Sunday.
-Pigpen
QIC: Pigpen
PAX: Rollback, FRAM, Pigpen
Workout Date: 08/18/21
Mutiny in South Wake
/in Mutiny /QIC: Pigpen-RaleighPAX: Breach, FedEx, Fonzie, Fram, Frisco, Gump, Money Pit, Pigpen-Raleigh, POTS, Smalls, Sparky, Sprinkler
AO: Mutiny
Workout Date: 08/16/21
Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises
Main Event:
1) Dora 1-2-3 (100 Merkins, 200 LBCs, 300 Squats)
2) 10-15-10 pyramid in the shelter: Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches, Derkins
3) Partner up and grab rocks for partner rock work across the soccer field. One Partner performs AMRAP (As Many Reps As Possible) rock exercise while the other partner runs across the soccer field and back. Flapjack. Switch exercise once second partner returns. Repeato until Mary time. Various exercises were called: curls overhead press, etc.
Mary:
Various abdominal exercises.
COT:
12 PAX (6 for Mutiny, 6 for Red October)
Announcements and Prayers
Naked Moleskin:
This was my ninety-fourth #F3Q21 #2021Challenge Q (ninety-eighth overall). Next Q is Wednesday at Possum Trot.
-Pigpen
QIC: Pigpen
PAX: Mutiny: FRAM, Fonzie, Sparky, Breach, Sprinkler, Pigpen
Red October: POTS, Frisco, Smalls, Money Pit, Gump, FedEx
Workout Date: 08/16/21
Working the Balls at Cletus
/in AO Post, Cletus /QIC: UTIPAX: Full House, McNugget, ShamWow!, TexMex, UTI, Warbucks
EC: Full House and YHC… No ShamWow!?
We met Emeril and Dawg from the Ivan crew on the way. Bird calls summoned us to the road as they passed. Some light chatter about combining the workouts, Emeril had doubts on the Ivan numbers. YHC had at least 2, no way Shammy wouldn’t show – he HC’d and we had comms the whole week before. We lost an HC from Lippy to a bedtime shoulder injury (curious). Expected maybe Abe too at least, Cletus would be good. Emeril and Dawg did and out and back, Full and I turned the corner and returned through Downtown.
On the return, the shitter was full… Lippy? Full House had to seek alternative facilities. Shammy? His car was in the lot. Nevermind, Shammy entered the lot from the gloom, he turned a lap or 2 inside the park. Dawg emerged from the Men’s room looking pretty relieved. I shouted to call out if they wanted to merge.
TexMex showed up – he seemed like a familiar face, he apparently had posted a long time ago once and had decided to return on his own. TCLAPS
We had McNugget show as well and Warbucks too. Shammy was admiring his arms and the beard he grew since their last encounter. 6 for Cletus!
FNGs: zilch
Warm Up: Windmills, Imperials, Hillbillies, Daisy Pickers, Good Mornings
The Workout: Mozy around the soccer fields in an attempt to see the Ivan dudes. Lot was empty and then mumblechatter started “So… no plan today UTI?” I did have a plan but I recognized that we were unlikely to break 2 miles for the workout so I wanted to warm-up with some cardio while checking in on Ivan. The chatter got me a little worked up though (the balls on these guys) so I had the PAX line-up, as I tapped them I sent them on a sprint on the long return from the Ivan lot to the tennis courts. Mozy to the shelter for the first thang.
3 on the wall for Ball Walkers. Balls to the Wall but with the goal to walk from one side of the wall to the other. The other 3 started walking the tables, stepping up and down around the shelter. We switched off for 3 turns of each. On to thang 2
Mozy to the playground. PAX were instructed to do Pull Ups until they couldn’t and then move to the ground for WWIs. Once all PAX were doing WWIs, YHC called for another set of Pull Ups. 3ish rounds of that. Once done – YHC lined em up along one playground structure and set a target for the twisty slide. Transportation method was a low army crawl on the elbows, balls just above the playground turf. Completed one out and back. That is a killer core workout, the form required for an army crawl is way more demanding on your core compared to you the bear crawl. On to thang 3
Mozy to the amphitheater. Inverted WWIs and Australian WWIs – these were performed 3x each. Paired up, partner 1 lined their 6 up to the edge of the stage while partner 2 held their ankles. Partner 1 went below the horizontal stage and then back up to complete 1 WWI for a 10 count – then switch. Once complete, partner 1 lined up there 12 to the edge of the stage leaving their top half suspended over the ground. Partner 2 again gave them some leverage by holding the legs. On the up, Partner 1 brought their body up level with the stage. PAX noted that this was particularly tough on the balls. I didnt notice 😛 On to thang 4
YHC had first thought to head to the bars for some inverted rows but based on time I decided to stop short at the rock pile. Each PAX picked up 2 rocks that they could palm in each hand. You may see some symbolism here…. PAX lifted the rocks out to each side, straight above their heads, did tricep extensions, and straight out in front. Each for a 10 count.
On the way to Mary – we stopped for one last pass at Ball Walkers.
Mary: Pulled from a memory of TBD with Aquaman, we did a plank-o-rama for Mary. Pickle Pounders, Merkins, Left Arm, Right Arm, and more were called until time was called.
Announcements:
HollyFest – https://signup.com/client/invitation2/secure/887034070647240073/false#/invitation
Tuesdays – 2nd F with 3 Alarm
Thursdays Disney Q spot open!!! – https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962
T-Claps (Recognition): TexMex – Welcome Back!
Prayer: Aquaman and others still working through injury.
Hills and Halfpipes
/in Disney /QIC: Fanny PackPAX: Bobby Dall, Bondo, Deadbolt, Fanny Pack, Fram, HazMat, MadDog 2020, Maybelline, Mookie, Nemo, POTS, Sprinkler, Sunshine, TomTom, U.T.I, Woody
16 PAX posted under the promise of exploring some of the topographical and landscaping features at Disney. YHC brought a simple sequence of exercises that took advantage of these features and a little more.
FNG’s: none
Warm Up: Good Mornings, Sir Fazio’s, Hillbillies, Imperial Walkers, Frankensteins.
The Workout: A mosey through the darkness to the large hill on the far side of the soccer fields. DORA was called. We partnered up and one PAX would take off up the hill, do 5 burpees, and return via crawl-bear. Exercises on the ground were: 100 Big Boy Sit Ups, 200 Merkins, 300 Squats.
Next was a 2-line Indian run over to the half pipe somewhat near the flag. We kept our partners here. Partners would run up the opposite hills of eachother a do either 15 Mountain Climbers or 15 Star Jumps. When meeting back in the middle, 10 Patty Cake Merkins. We got through 5 rounds of this.
Next, a mosey over to the playground for 42 dips and BTTW…just as long as YHC decided to do so.
YHC then called for a mosey return to the parking lot entrance hill and we got after 3 hill sprints up to the flag.
Mary: Pigeon Pose, 30 wonderful seconds of silence and quiet.
Announcements: 3rd F at HollyFest. U.T.I will put together a time slot spreadsheet. Brute CSAUP Oct. 16th.
T-Claps (Recognition):
Prayer: A family Bondo knows is losing their 28 year old to a battle with liver failure. FRAM has upcoming vacation planned with mom/daughter. Peace in that situation. TomTom son has been diagnosed with auto-immune issues and praying for healing along the way. YHC took us out!
When the Lights Come On!
/in To Be Determined /QIC: Fanny PackPAX: Bondo, Boss Hog, Dahmer, Deadbolt, Fanny Pack, Florence, Hardy, HazMat, Mookie, Tetanus, TomTom, Warbucks
A Tour De Womble as the birthday week Q streak continues. Got a seed idea the night before from Mookie asking about a song and artist, so we gave it a try! It worked well!
FNG’s: None
Warm Up: Good Mornings x15…that’s all.
The Workout: Mosey over to the far parking lot for some fast feet, curb crawls, Shoulder Taps IC x15, Irkins x15, Dirkins x15, and inverted curb crawls.
We moved over the the band shelter next for a 10 ct. per PAX People’s Chair and then Balls to the Wall. We then did Step-Ups x20, and Dips x20.
We then moseyed over to the picnic shelter for a picnic table/bench/abyss irkin crawl. We split the group in 2, one group used the tables/benches, while the other did LBC’s IC. Turned out each group got 60 LBC’s done.
We then did an Indian Run up to the ball field parking lot (the rougher one) for a rock push to the top, a plank hold, and Cusack return.
The PAX went on another Indian Run down to the Pit for a 7’s series. Foxhole Merkins on one end of the field, run, then Star Jumps on the other. We got a little over half when YHC realized it was time to mosey back to the tennis courts for Mary.
Mary: Took a quick 25 Fence Squats and then on our six for a little Jason Aldean. Whenever the line “when the lights come ON!!!” it was a burpee. During all other parts it was mostly shoulder taps, Pickle Pounders, some LBC’s, and Homer to Marge. Good times!
Announcements: CSAUP at Hilltop Needmore Oct. 16th. 3rd F activities for HollyFest.
T-Claps (Recognition):
Prayer: FloJoe has a friend who’s got family on ventilators with COVID.
Was It Strawberry?
/in Speed Racer /QIC: BerniePAX: Bernie, Boy George, Fumunga, Lipstick, Pikachu
Beautiful morning with perfect weather. I ran from home to Tiger Blood and arrived to see the Pax ready to go. Some chatter for a couple minutes and off we went.
PAX: Bernie, Boy George, Fumunga, Lipstick, Pikachu
FNGs: Zilch
Warm Up:
The Workout:
Pretty straightforward. 5 x 5:30min intervals at threshold to long interval pace with 2:30 min walk/run recovery
I was talking to Boy George about a buddy only eating yogurt before our 4-man BRR journey. Unbeknownst to us, Lipstick was on the other side of the fence, where he was releasing a chocolate squirrel into the wild, and asked if the yogurt was strawberry. Hence the title.
Mary: No core. Stretching
Announcements:
T-Claps (Recognition):
Prayer: