FNGs: Nada Warm Up: Daisy Pickers, Hillbillies, Sir Fazio, Wind Mills The Workout: We got our Sheepdog CQC on with a lot of kicks (front, back and side) and P90X Plyometrics as we moseyed back and forth between the tennis courts and even more complaints about loosening our hips. Mary: Around the horn Announcements: Q Swap coming up between South Wake and Carpex next week
https://i0.wp.com/f3southwake.com/wp-content/uploads/2021/07/image.jpg?fit=1840%2C920&ssl=19201840Gumphttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngGump2021-07-16 10:57:542021-07-16 10:58:17Work Those Hips, Boys!
Before you read this BackBlast – please scroll to the bottom and hit play and enjoy the music to accompany this recount of the workout.
YHC had been meaning to bestow a gift to the Disney AO based on his recent move to site Q. It worked out that Lipstick had a stack of cinder blocks in the corner of his garage and I had some spray paint. Now there is even more to do at The Happiest Place on Earth!
FNGs: None
Warm Up: Good Mornings, Squat Thrusts, Hillbillies, Imperial Walkers, SSH and a mozy around the soccer field and back through the field, back to the flag.
The Workout: Our Q knew that the site gift was in play and decided to take full advantage. YHC opened the hatch on his family’s light blue minivan to show off the freshly logo’d cinder blocks. PAX were divided into teams of 4 and instructed to grab 2 blocks per team. A triangle course was marked by 3 cones from the corner of the soccer field. Thing-a-ma-bob called out exercises for each cone for each round. One cone had a resident block that would be used for the stations workout. A PAX was stationed at each cone until his 4th team member showed up carrying the other block. He would then take the block and move to the next cone. Each round continued through some pre-determined timeframe in which “Easy Stree” played on repeat. A buzzer marked the end of the round. The music would pause momentarily – each PAX would hope against hope that there was another song on the playlist only to be disappointed over and over again.
Round 1 – Merkins, Goblet Squats, WWII
Round 2 – Squat Thrust, Shoulder Taps, CBLs
Round 3 – Jump Squats, Curls, LBCs
Round 4 – Dry Docks, Flutter Kicks, Lunges
Round 5 – Skipped for time
Round 6 – Jump Squat, Burpees, Squat Thrusts
Mary: In teams, 1 PAX completed Murder Bunnies, while 3 Squat Hold / Plank Hold – repeat until all PAX complete a round of Murder Bunnies
Announcements: NE Wake CSAUP
The Deacon – F3 NE Wake’s CSAUP to take place on Saturday September 18, 2021 – Mark you Calendars: ~10 miles of fun that include 6 AOs including the Falls Lake Dam and Mt. Thrashmore
T-Claps (Recognition): Thing-a-ma-bob and Tubetop for making the journey. Extra claps to T-bob for his leadership. Claps to all in attendance for helping me stash the new attraction.
Prayer:
For all PAX that attended today, that they may get this song out of their heads.
Bondo – wife’s checkup
Kosher – getting back out in the world for work. Upcoming travel.
FRAM – friend recovering from multiple back-to-back medical issues
Now… Please enjoy the melody of Easy Street for the next 10 hours or MORE
https://i0.wp.com/f3southwake.com/wp-content/uploads/2021/07/easy-street-1024x555-1.jpg?fit=1024%2C555&ssl=15551024UTIhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngUTI2021-07-15 11:14:332021-07-15 14:55:36Easy Street (On Repeat)
PAX: @Gamecock, @Beerpressure, @Abacus, @Martini, @Finkle Warm Up: Mosey around the ballpark track doing butt kickers, high knees and crossovers. Then did SSH, Good Mornings, Daisy Pickers, Hillbillies, leg stretches The Workout: Grabbed a rock and hit the road. At each intersection we stopped to do a prescribed rock exercise until we came to our beloved FQV speed trap sign. We then went to task to see who was the fastest sprinter. Each person that sprinted then picked an exercise with their rock to lead the group through. YHC ended up being the fastest with 18 MPH with several others with a close 17 MPH. But whose to say it was a competition b/c we’re all winners. Next we went down to the park and did a bear crawled up a couple hills with exercises at the top and bottom and took a nice mosey back to the Grave to finish out with prayer. Mary: none, field trip took too long. Announcements: T-Claps (Recognition): Prayer: @Finkle – prayers for my youth pastor and family, sick with covid. @beerpressure – knee injury, @gamecock – job change
FNGs: Welcome “Torvalds” Warm Up: Moseyed to the court. The Workout: Full on game of 6 on 5 sand volleyball. No penalty exercises just a race to beat the thunderstorm coming our way.
https://i0.wp.com/f3southwake.com/wp-content/uploads/2021/07/Jinkies.jpg?fit=960%2C800&ssl=1800960Gumphttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngGump2021-07-14 10:33:462021-07-16 10:45:57Zoinks and Jinkies!
FNGs: None Warm Up: Upper body warmup for an upper body workout The Workout: After years of calling it Two Rock Shakur, Fram was the one to finally give YHC props for such a creatively genius name. Four rounds and four corners of Two Rock Shakur: bicep curls (in, out alternating), tricep ext, flys, bent over tricep ext, lateral raises. Tennis Court bear crawls, merkins, lunges, BTTW, Crawl Bears, reverse lunges, wide merkins Mary: Around the horn Announcements: 7 year anniversary for Deadbolt workout at Kung Pow, 6 year anniversary continued for Gump at Cletus, Thunder and Ground Pounder Prayer: Norm and his family move to El Paso.
https://i0.wp.com/f3southwake.com/wp-content/uploads/2021/07/GTY_tupac_sk_140616_4x3_992.jpg?fit=992%2C744&ssl=1744992Gumphttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngGump2021-07-14 10:21:402021-07-14 10:21:40Two Rock Shakur Finally Appreciated
FNGs: None Warm Up: EC- YHC, Dahmer, Cancun, Yogurt, Swisher Sweets for a 2 mile EC. Also, Java & Warbucks on their bikes. Nice work & the guys pushed me to the 2 mile PR 9:18 pace.
The Workout: I decided not to over plan & not print out a sheet. This was a good idea & I didn’t think too much about it. It was time to dive in & focus on my weak points.
Indian run over to the dreaded hill towards Bass Lake/Greenway.
We paired up in twos. 5 rounds of hill sprints (what a rush).
Indian run back to the rock pile. Curls for the girls (20 X 2), tri-cep ext (20 X 2), Ruh Rohs (20 X 1), Bus drivers (20 X 1), shoulder press (20 X 2) & shoulder raises (20 X 1).
Pavilion area- Erkins (20 X 1), Derkins (20 X 1), Dips (20 X 1).
Mary: Call arounds at the tennis court. Cancun got us at the end!
Announcements: Run with 3-Alarm (Davis) every Tuesday at 6pm. Lookout for Yogurt’s posts.
My message at the end was “Let this be your outlet”. Tomorrow it will make one year that my family & I have been in HS. Prior, I did not have an outlet, was stressed out, angry & bitter. I would take things out verbally at times on my family. F3 has changed my life in so many ways. Thank you Pax for your friendship! It was an honor to lead this morning!
T-Claps (Recognition): Pumpkin Spice for not backing down & focusing on his weak points too. Boss Hog, Cyclops & Fireball for pushing through it.
Prayer: Cyclops wife, Shredder & many more for their mission trip to Mexico. My M & FIL on their trips home. Safe travels.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Bobby Boucherhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngBobby Boucher2021-07-14 07:34:282021-07-14 07:34:28"Let this be your outlet"
YHC went to dinner a few weeks ago at the new Mama Mia’s – dinner was great but even better was the realization that there was some new gym equipment sitting right there. Unspoiled, untamed, virgin, pristine, pure… To my knowledge, I hadn’t seen a backblast from anyone calling out the new dueling set of stairs, the large step-ups used for seating, the new full walls. This is pristine new property and technically under different ownership than the parking deck, etc… Let’s give it a go and see if any complaints come to pass. For now, let’s do some staid climbs, some earkins, derkins, dips, box jumps, let’s put balls to walls, and sit like a preacher… As I sat on my couch Sunday night thinking through my next morning. The purity of that scene crept in – “well let’s check the Q sheet.”, I thought. “Ha HA!”, I exclaimed scaring the M and the dog. Then I thought. Let’s do this!
EC: Wild Turkey (5mi), Red and UTI (2mi)
FNGs: nuh uh
Warm Up: Windmills, Franks, High Knees, Butt Kickers, Carioca
The Workout:
Fellowship run to the Parking Deck
Ran backwards from one side of the parking deck to the other, 5 burpees, sprint return – rinse and repeat 3x
We did not complete the workout here…. we were just passing through. promise 😀
Mozy to the new stuff – stopping at the bottom of the stairs in the mini outdoor amphitheater area
Partner DORA
One Partner works on 100 Merkins, 200 WW2s, 300 Squats.
Other Partner runs up the stairs and around the block, down the ramp and back in front of the stores
Switch off until all exercises are compelted.
Indian Run
Rogers to Grigsby to Center to Avent Ferry to Flag
Mary:
Runners Pose
Pigeon Pose
Homer to Marge (kinda counter productive after the stretching but whatever)
Front Bend Stretch
Arm Stretching
Announcements: Slack-o-verse has your answers
T-Claps (Recognition): The guys out at Needmore Ruck on Saturday for the roadside clean-up – well done.
Prayer: Prayers for those in the North West as the heat wave keeps burning.
Now that I’ve Q’d it – I’m looking forward to another go. Lot’s more to take advantage of in this new spot. Let’s hope it lasts!
https://i0.wp.com/f3southwake.com/wp-content/uploads/2021/07/DT-NEW.png?fit=558%2C270&ssl=1270558UTIhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngUTI2021-07-12 15:40:142021-07-12 15:40:14New Amenities at Downtown Train
FNGs: None EC: M4L, Emeril, Katniss, Yellow Card Warm Up: Good Mornings, Frankensteins The Workout: UTurn in reverse, pick up the 6. Mary: N/A Announcements: N/A T-Claps (Recognition): N/A Prayer: Can’t recall.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Emerilhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngEmeril2021-07-12 08:38:312021-07-12 08:38:31Filling in for Lipstick
Seven PAX joined up for some TRX. It was great to see Smalls and Noah’s Ark out there!
FNGs: None Warm Up: LED led the warmup for both Mutiny and Red October The Workout: Round Robin and switch ups of using TRX and Kettlebells. We definitely worked the body with combo squats and bicep curls along with skaters, High Y, and Wide flies, squats, core, etc. Prayer: For Norm and is family for safe travels and his new venture in El Paso. He will be missed.
https://i0.wp.com/f3southwake.com/wp-content/uploads/2021/07/83713.jpeg?fit=600%2C800&ssl=1800600Gumphttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngGump2021-07-12 08:12:212021-07-12 08:14:19TRX is No Joke
Work Those Hips, Boys!
/in Cletus /QIC: GumpPAX: Backdoor, Florence Flojo, Full House, Gump, Hardy, Pikachu, Slide Rule
7 PAX for Gump’s 6 Year Anniversary at Cletus
FNGs: Nada
Warm Up: Daisy Pickers, Hillbillies, Sir Fazio, Wind Mills
The Workout: We got our Sheepdog CQC on with a lot of kicks (front, back and side) and P90X Plyometrics as we moseyed back and forth between the tennis courts and even more complaints about loosening our hips.
Mary: Around the horn
Announcements: Q Swap coming up between South Wake and Carpex next week
2 @ Sheepdog
/in Sheepdog /QIC: ForcepsPAX: Farva, Forceps
2 HIMs posted for Sheepdog. YHC brought the music box. Clearly most missed the memo that I had the Q.
FNGs: None
Warm Up: 10x3ct: Good Mornings, SSH, Daisy Pickers, Willy Maze Hays, Imperial Walkers, Hillbillies
The Workout:
Dora style: 100 Merkins, 200 LBCs, 300 Squats while the other PAX circled the parking lot
Using 20lb weights and a 20 lb ruck sack PAX alternated between exercises:
2 sets of 20:
Curls for the Girls and Flys
Ruck Sack Arm extensions, Overhead Tricep extensions
40 ct Boat Canoes, 10x3ct WWIIs, 10x3ct Pickle Pounders
Mosey to the wall for 2 sets of 10x3ct Single Leg Step Ups, Erkins and Dips
10x3ct: Low Slow Flutter, Supermans, Mountain Climbers, Plank Jacks, Homer to Marge, Windshield Wipers, American Hammers, Pickle Pounders
Mary: Pigeon Pose, Hammy Stretches,
Announcements: None
Prayer: Farva’s Cousin Jon dealing with cancer
Easy Street (On Repeat)
/in Disney /QIC: UTIPAX: Bobby Boucher, Bondo, Dahmer, Fram, Kosher, Maybelline, POTS, Quiver, Thingamabob, tube top, UTI, vanilla, Warbucks
Before you read this BackBlast – please scroll to the bottom and hit play and enjoy the music to accompany this recount of the workout.
YHC had been meaning to bestow a gift to the Disney AO based on his recent move to site Q. It worked out that Lipstick had a stack of cinder blocks in the corner of his garage and I had some spray paint. Now there is even more to do at The Happiest Place on Earth!
FNGs: None
Warm Up: Good Mornings, Squat Thrusts, Hillbillies, Imperial Walkers, SSH and a mozy around the soccer field and back through the field, back to the flag.
The Workout: Our Q knew that the site gift was in play and decided to take full advantage. YHC opened the hatch on his family’s light blue minivan to show off the freshly logo’d cinder blocks. PAX were divided into teams of 4 and instructed to grab 2 blocks per team. A triangle course was marked by 3 cones from the corner of the soccer field. Thing-a-ma-bob called out exercises for each cone for each round. One cone had a resident block that would be used for the stations workout. A PAX was stationed at each cone until his 4th team member showed up carrying the other block. He would then take the block and move to the next cone. Each round continued through some pre-determined timeframe in which “Easy Stree” played on repeat. A buzzer marked the end of the round. The music would pause momentarily – each PAX would hope against hope that there was another song on the playlist only to be disappointed over and over again.
Round 1 – Merkins, Goblet Squats, WWII
Round 2 – Squat Thrust, Shoulder Taps, CBLs
Round 3 – Jump Squats, Curls, LBCs
Round 4 – Dry Docks, Flutter Kicks, Lunges
Round 5 – Skipped for time
Round 6 – Jump Squat, Burpees, Squat Thrusts
Mary: In teams, 1 PAX completed Murder Bunnies, while 3 Squat Hold / Plank Hold – repeat until all PAX complete a round of Murder Bunnies
Announcements: NE Wake CSAUP
The Deacon – F3 NE Wake’s CSAUP to take place on Saturday September 18, 2021 – Mark you Calendars: ~10 miles of fun that include 6 AOs including the Falls Lake Dam and Mt. Thrashmore
Sign up sheet: https://docs.google.com/spreadsheets/d/1ISdSIGG8reanF0AbN4S_Vg-lO6WpEfvwEdTMyNEM12g/edit?fbclid=IwAR27_dqvppQGNNZiQMSqiKn9n9yor0M83jCiJ0zVB6Eqf4C_kULxbtm1Vsg#gid=0
T-Claps (Recognition): Thing-a-ma-bob and Tubetop for making the journey. Extra claps to T-bob for his leadership. Claps to all in attendance for helping me stash the new attraction.
Prayer:
Now… Please enjoy the melody of Easy Street for the next 10 hours or MORE
Speed Traps
/in Kennys Grave /QIC: FinklePAX: @Beerpressure, abacus, Finkle, Gamecock, Martini
FNGs: none
PAX: @Gamecock, @Beerpressure, @Abacus, @Martini, @Finkle
Warm Up: Mosey around the ballpark track doing butt kickers, high knees and crossovers. Then did SSH, Good Mornings, Daisy Pickers, Hillbillies, leg stretches
The Workout: Grabbed a rock and hit the road. At each intersection we stopped to do a prescribed rock exercise until we came to our beloved FQV speed trap sign. We then went to task to see who was the fastest sprinter. Each person that sprinted then picked an exercise with their rock to lead the group through. YHC ended up being the fastest with 18 MPH with several others with a close 17 MPH. But whose to say it was a competition b/c we’re all winners. Next we went down to the park and did a bear crawled up a couple hills with exercises at the top and bottom and took a nice mosey back to the Grave to finish out with prayer.
Mary: none, field trip took too long.
Announcements:
T-Claps (Recognition):
Prayer: @Finkle – prayers for my youth pastor and family, sick with covid. @beerpressure – knee injury, @gamecock – job change
Zoinks and Jinkies!
/in Thunder /QIC: GumpPAX: Cancun, Dauber, Dusty, Forceps, Gump, John Deere, MadDog 2020, Orca, Pikachu, Quiver, Torvalds
FNGs: Welcome “Torvalds”
Warm Up: Moseyed to the court.
The Workout: Full on game of 6 on 5 sand volleyball. No penalty exercises just a race to beat the thunderstorm coming our way.
Two Rock Shakur Finally Appreciated
/in Possum Trot /QIC: GumpPAX: 8 Bit, Dauber, Deadbolt, Fram, Gump, LED, MadDog 2020, Noah's Ark, rollback
FNGs: None
Warm Up: Upper body warmup for an upper body workout
The Workout: After years of calling it Two Rock Shakur, Fram was the one to finally give YHC props for such a creatively genius name. Four rounds and four corners of Two Rock Shakur: bicep curls (in, out alternating), tricep ext, flys, bent over tricep ext, lateral raises. Tennis Court bear crawls, merkins, lunges, BTTW, Crawl Bears, reverse lunges, wide merkins
Mary: Around the horn
Announcements: 7 year anniversary for Deadbolt workout at Kung Pow, 6 year anniversary continued for Gump at Cletus, Thunder and Ground Pounder
Prayer: Norm and his family move to El Paso.
“Let this be your outlet”
/in To Be Determined /QIC: Bobby BoucherPAX: Bobby Boucher, Boss Hog, Cancun, Cyclops, Dahmer, Fireball, Java, Mookie, Pumpkin Spice, Swisher Sweets, Tetanus, Warbucks, Yogurt
FNGs: None
Warm Up: EC- YHC, Dahmer, Cancun, Yogurt, Swisher Sweets for a 2 mile EC. Also, Java & Warbucks on their bikes. Nice work & the guys pushed me to the 2 mile PR 9:18 pace.
SSH (20), Frankensteins (10), Good mornings (15) & Willie Mays Hays (10).
The Workout: I decided not to over plan & not print out a sheet. This was a good idea & I didn’t think too much about it. It was time to dive in & focus on my weak points.
Indian run over to the dreaded hill towards Bass Lake/Greenway.
We paired up in twos. 5 rounds of hill sprints (what a rush).
Indian run back to the rock pile. Curls for the girls (20 X 2), tri-cep ext (20 X 2), Ruh Rohs (20 X 1), Bus drivers (20 X 1), shoulder press (20 X 2) & shoulder raises (20 X 1).
Pavilion area- Erkins (20 X 1), Derkins (20 X 1), Dips (20 X 1).
Mary: Call arounds at the tennis court. Cancun got us at the end!
Announcements: Run with 3-Alarm (Davis) every Tuesday at 6pm. Lookout for Yogurt’s posts.
My message at the end was “Let this be your outlet”. Tomorrow it will make one year that my family & I have been in HS. Prior, I did not have an outlet, was stressed out, angry & bitter. I would take things out verbally at times on my family. F3 has changed my life in so many ways. Thank you Pax for your friendship! It was an honor to lead this morning!
T-Claps (Recognition): Pumpkin Spice for not backing down & focusing on his weak points too. Boss Hog, Cyclops & Fireball for pushing through it.
Prayer: Cyclops wife, Shredder & many more for their mission trip to Mexico. My M & FIL on their trips home. Safe travels.
New Amenities at Downtown Train
/in Downtown Train /QIC: UTIPAX: Hasselhoff, Quiver, Redenbacher, UTI, Warbucks, Wild Turkey
YHC went to dinner a few weeks ago at the new Mama Mia’s – dinner was great but even better was the realization that there was some new gym equipment sitting right there. Unspoiled, untamed, virgin, pristine, pure… To my knowledge, I hadn’t seen a backblast from anyone calling out the new dueling set of stairs, the large step-ups used for seating, the new full walls. This is pristine new property and technically under different ownership than the parking deck, etc… Let’s give it a go and see if any complaints come to pass. For now, let’s do some staid climbs, some earkins, derkins, dips, box jumps, let’s put balls to walls, and sit like a preacher… As I sat on my couch Sunday night thinking through my next morning. The purity of that scene crept in – “well let’s check the Q sheet.”, I thought. “Ha HA!”, I exclaimed scaring the M and the dog. Then I thought. Let’s do this!
EC: Wild Turkey (5mi), Red and UTI (2mi)
FNGs: nuh uh
Warm Up: Windmills, Franks, High Knees, Butt Kickers, Carioca
The Workout:
Mary:
Announcements: Slack-o-verse has your answers
T-Claps (Recognition): The guys out at Needmore Ruck on Saturday for the roadside clean-up – well done.
Prayer: Prayers for those in the North West as the heat wave keeps burning.
Now that I’ve Q’d it – I’m looking forward to another go. Lot’s more to take advantage of in this new spot. Let’s hope it lasts!
Filling in for Lipstick
/in AO Post, U Turn /QIC: EmerilFNGs: None
EC: M4L, Emeril, Katniss, Yellow Card
Warm Up: Good Mornings, Frankensteins
The Workout: UTurn in reverse, pick up the 6.
Mary: N/A
Announcements: N/A
T-Claps (Recognition): N/A
Prayer: Can’t recall.
TRX is No Joke
/in Red October /QIC: GumpPAX: Dauber, Farva, Gump, H1N1, Martini, Noah's Ark, Smalls
Seven PAX joined up for some TRX. It was great to see Smalls and Noah’s Ark out there!
FNGs: None
Warm Up: LED led the warmup for both Mutiny and Red October
The Workout: Round Robin and switch ups of using TRX and Kettlebells. We definitely worked the body with combo squats and bicep curls along with skaters, High Y, and Wide flies, squats, core, etc.
Prayer: For Norm and is family for safe travels and his new venture in El Paso. He will be missed.