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.
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:
Rock pump’in but no jump’in
/in Kennys Grave /QIC: FinklePAX: Finkle, Gamecock, Martini
Pax: @Martini, @Gamecock, @Finkle
FNGs: none
Warm Up: Sir Fazio Arm Circles F/B IC, Michael Phelps, SSH x20 IC (poor attempt on my part with a boot on), Hillbillies x10 IC, Imperial Walkers x10 IC, Walkouts x5 OYO.
The Workout:
Event 1: Rock work 4 sets of 10
Event 2: Deck of Death
Mary: We ended up playing cards instead…
Announcements: Brute and Odyssey CSAUPs, Holly Fest, Fuquay downtown event on Sat.
T-Claps (Recognition): EC- Gamecock and Martini
Prayer: Southern Wake Academy lost a student yesterday and students and staff need prayer (@Finkle’s M is a school counselor there). @Martini and issues at work. @Gamecock’s M is going to be doing a certification course in a couple weeks.
This Is A Family Park
/in AO Post, Thunder /QIC: SkidmarkPAX: Cancun, Dusty, Kubota, Lipsync, Orca, Pikachu, Skidmark
7 pax posted for no running weight based Thunder. Pax brought their kettlebells and Pikachu provided the trap bar for 115 lbs of deadlifts. YHC’s marathon playlist had some music with questionable lyrics for the park.
FNGs: None
Warm Up: Fazio Arm circles, ankle circles, Good evenings
The Workout: Tabata style 45 second on, 15 seconds rest. 3 sets of each group. Pax rotated for deadlifts for 45 seconds
1st group: Cleans, Swings, merkins
2nd group: Clean & press, Snatch, Jump Squats
3rd group: Clean & Jerk, Snatch w/ reverse lunge, Burpee
Mary: Stretching
Announcements: Brut CSAUP, Long Ass Run October 24
T-Claps (Recognition):
Prayer: Church member with Pikachu lost life to COVID
The Rope is Thick…and the Pipe is Sweaty!
/in Prison Yard /QIC: Fanny PackPAX: 16-bit, Bobby Boucher, Bondo, Breach, Double D, Fanny Pack, Kosher, Smalls, Sunshine, Woody
All I know is the title of this Backblast contains two statements that WERE said by PAX at today’s workout. I just don’t know sometimes…
FNG’s: none
Warm Up: SSH x25 IC, Seal Claps x10, Overhead Claps x10, Imperial Walkers x8, Hillbillies x10, Good Mornings x12, Daisy Pickers x8, Squats x15
The Workout: PAX took turns leading various counts of the following ground exercises (most of which attached the plank position). Merkins, Shoulder Taps, Peter Parkers, Mountain Climbers, Pickle Pounders, El Lobos, more Merkins, LSF’s.
Pain Stations: The timer was a runner doing a short lap. The stations were Tire Flip, Pain Stick Squat, Kettlebell full swing to overhead, Kettlebell Row, Ballistic Curl with mace, Blockees, Battle Ropes, Dumbbell Bench press w/ 45’s, Brick Shoulder Progression. Everyone got in about 2 whole rounds.
Mary: Time for more distributive leadership. These PAX are good! PAX took turns calling Mary exercises which were: LBC’s, Freddie Mercury, Homer to Marge, WW2’s, Side Plank Stretch, 6 In. Hold, Box Cutter, Merkins, LSF’s.
Announcements: Brute CSAUP Oct. 16th. Breach has lots of free Apple Pie LiquidIV, 3rd F channel has info regarding partnering with town for Holly Fest.
T-Claps (Recognition): Sunshine in the house!!! Back out in the Gloom brother, we are better with you!
Prayer: YHC and job/career transition, Ricoh…F3 brother and family recovering from COVID/family still with illness, Sprinkler mom. Bondo took us out!
Expect the unexpected
/in Any Given Sunday /QIC: VasolinePAX: Bobby Dall, Cupid, Full House, Maybelline, Redenbacher, Vasoline, Wild Turkey, Yogurt
I thought it was just going to be Full House and I posting this morning because he threw out the only HC on Slack. Wild Turkey also commented he would try to make it. With BRR only 2 weeks over, 4PAX showing to U-Turn the day prior, cooler weather this morning, and the fact that it was a Sunday, I didn’t expect more than a couple guys including myself. Full House and I went out for some EC prior to the ME and when we came rolling in and I saw more than a few PAX it made my morning.
FNGs: none
Warm Up: quick mosey, 10x windmills, 10x daisy pickers, 10x Frankensteins, 25-30x OYO Merkins
The Workout: Exit Womble, L on Stinson, R on Grigsby, L on W Elm, crossover Main St. and stay on Elm, L on Ballentine, R on Saranac Ridge, L on Onondaga Ct., follow the sidewalk on Onondaga to a hidden connector that will put you behind a daycare center on Earnie Lane, head straight on Earnie Lane, R on Holly Springs Rd, L on Tullich Way, L on Stonehedge Ct, L on Oakhall Dr, crossover Main St and stay straight on Crossway Ln, R on Skymont, L on Rhamkatte, R on Holly Springs Rd, L on Raleigh Rd, L on Grigsby, L on Stinson, and back to Womble for just under 6mi.
Mary: no time
Announcements: Holly Springs Half in November, Fanny Pack 7 Pack of Q’s this week to celebrate his 42nd bday, 2nd F opportunities for 3-Alarm (Yogurt sending out details soon)
T-Claps (Recognition): 8 strong coming out on a Sunday at 6am to get in some miles
Prayer: quick recovery of 3-Alarm, those battling COVID-19, sickness, mental health issues, addiction, quick recovery of Aquaman’s knee, prayers for all the unknown
And just like that it was over
/in U Turn /QIC: VasolinePAX: Axe, Dahmer, Purple Rain, Vasoline
4 PAX for a quick run @ U-Turn….we all stayed together throughout the run, finished early, closed out COT, and all went our separate ways. And just like that it was over. I found my self standing in the parking lot all by myself wondering what just happened.
FNGs: none
Warm Up: 10x windmills, 10x frankensteins, 10x hillbillies, 25-30 merkins OYO
The Workout: U-Turn in reverse…I always thought this distance was around 5.75mi but I discovered today it’s around 5.3mi.
Mary: I should’ve made the time, but put more into COT so no regrets on that
Announcements: CSAUPS October 16th
T-Claps (Recognition): All 4 of us PAX staying close together the entire run
Prayer: Speedy recovery of Aquaman’s knee, loss of one of my close friend’s father, loss of one of my co-worker’s father, the well-being of my M’s grandfather who’s overall health continues to unravel, prayers for all the unknown