Where you been? 3/26/21

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PAX: , , , , ,

FNGs: None but YHC felt like one upon arrival at Kung Pow.
Warm Up: Mosey across street to church parking lot. Circle up for SSH, Frankenstein’s, Imp/Hillbillies, Daisy Pickers, good mornings, SFAC all I/C.
The Workout: Thang 1 >All PAX grab one rock and circle up.  One man timer ran to top of parking lot cul-de-sac and back to group while they performed various exercises called out from the group. Rotated one time through. Thang 2 > YHC had four cones set up in grass with frisbee. Bear crawl to middle each man throws and tries to catch frisbee. Crawl Bear back to furthest away cone, throw frisbee and try to catch. Each drop was 5 burpees for the group.  The guys not throwing picked various exercises to do while catching the frisbee. Rotated around 2x. Estimated number of Burpees to be 85.
Mary: Freddy Mercury, Home of the March, HOM single leg. LBC, Reverse LBC, Full LBC.
Announcements: Gillette to shave head for St. Baldrichs charity.
T-Claps (Recognition): Deadbolt 30 years to the day in same profession.  Worked from the ground up. FRAM for a 5 day Q streak.  Sprinkler for doing it with him.
Prayer: Unspoken and some individual.

January 29 2021 – Westcott KungPOW (Burpees Extravaganza) QIC POTS

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EC: 0 

PAX:  9

FNGs: 0 

 Warm Up:

52 Side Straddle Hops (SSH) and 2 Burpees

 The Workout: 

Mosey’d to church parking lot.

a. PAX partner’d up.

Partner 1

  1. Curls for the girls (with Rock)
  2. Overhead press (with Rock)
  3. LBC’s
  4. Triceps Extensions (with Rock)
  5. Freddie Mercury’s
  6. Goblet Squats (with Rock)
  7. American Hammers
  8. Lunges (with Rock)
  9. Bus Drivers (with Rock)
  10. Box Cutter’s

Partner 2

(Sprint to far end of parking lot)

  1. 5 burpees (rise and repeat)

b.  PAX regrouped to do 52 more Side Straddle Hops (SSH) and additional burpees

Mary: Mosey’d back to Westcott and PAX  provided several additional rounds of burpees and some ab work.

 Announcements: 

Ruck to Mama’s House in Fuquay and road side clean up for Hilltop Needmore  sometime in February

 Prayer: Fanny Pack’s M Courtney and Roger Roger’s friend Maggie.

Ringing in the New Year with a Sprinkle and Sprinkler

/in /QIC:
PAX: ,

Happy New Year, Fellas!

With it being a holiday, YHC wasn’t sure who was going to show this morning, if anyone at all. Pre-blasted early yesterday morning, received zero HC’s. Saw a few for Ivan. Maybe PAX anticipated rain and preferred shelter or maybe they wanted to continue their streak of Skidmark Q’s. Unfortunately, I missed his Q on Wednesday at Possum Trot and was contemplating a quick drive over there if nobody showed this morning. That thought quickly got erased when my boy Sprinkler came rolling in with 2 minutes to spare.

“We can go grab coffee if you want,” he says as steps out of his truck.

“Nah man, we are dressed to workout so that’s what we’ll do. We can get coffee after,” I replied.

Warm Up: Good Mornings X10, Fazio X10 F\B, Prisoner Squats X10, Imperial Walkers X10, Squat hold while I explained this mornings workout that went a little like this….

The Workout:

Paying tribute to 2021, we’d perform a total of 365 reps with a quarterly grouping of exercises in 4 locations scattered throughout Wescott.

Mosey down to our favorite Guatamalan’s palm tree. In the cul-de sac at the end of Wescott Ridge in Midget’s old stomping grounds, we conducted our first quarter of exercises with reps equaling the number of days in each month with a 5 burpee addition for the month of February on the 20th to celebrate my birthday.

January- 31 Prisoner Squats, February- 28 Morocan Nightclub, March- 31 Mountain Climbers

Mosey back up to Danagher and hanging a left to Pablo’s neck of the woods

April- 30 Seal Claps, May- 31 Shoulder Taps, June- 30 alternating Lunges

Mosey to the 4 way intersection- performed 10 prisoner squats to cleanse the pallet and proceeded to Danagher North to the top of the hill

July- 31 Carolina Dry Docks, August-31 Overhead Claps with a 5 Burpee intermission at August 14th to celebrate Sprinkler’s birthday, September-30 Chinooks

Mosey back down the hill and back to the flag

Mary:

October- 15 Right over left, 15 Left over right, and 1 Good Morning, November 30 Curb Merkins, December- Plank Hold for a 31 count

Announcements: Happy New Year to All!
T-Claps (Recognition): Sprinkler for getting after it in the rain to start the new year. Deadbolt for getting up and joining us at COT and a quality 2nd F at Dunkin Donuts afterwards
Prayer: Continued health of PAX and their families near and far. Those challenged with marital issues and those facing financial hardships. Prayers for healing, success, and prosperity in the coming year.

YHC took us out.

Kick in the Face at KungPOW

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PAX: , , , , , , , , , , , ,

FNGs: None
Warm Up: Things happened in the darkness.
The Workout: Apparently, I learned that what happens at KungPOW, stays at KungPOW. We don’t talk about KungPOW! There were coupons, rocks, Merkin Suicides, and a long fire hose Indian Run. The rest… well, you’ll have to talk to one of the fine gentlemen in attendance that day. We did leave a lot of footsteps in the frost at the church.

Mary: We reviewed the Mission and Core Principles of F3.
Announcements: CSAUP ruck style on Dec. 5th. CSAUP beer style with toys for tots on Dec. 12th. Oak wood 24 to benefit healing transitions in December.
T-Claps (Recognition): The great fellasof Westcott for welcoming YHC to their hood! Tetanus for pushing hard back into the gloom.
Prayer: YHC’s M, POTS cousin and family, unspoken. YHC took us out. Honored to be here.

Burpees, Busch Latte & Biscuits in an Eddie Van Halen Tribute at Kung POW

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This morning – we honored the passing of a great one – Eddie Van Halen.  It was great to see the 12 Oaks Clown Cars roll up.  Midget almost jumped the curb in the Lexus.  YHC had been up since 3:15 and was fire’t up – lets do this

FNGs: None

The Workout:
Warm Up:

  • Double D took the flag and led us out of Wescott and over the the Church back parking lot.  We played a little frogger on Sunset Lake Road
  • I found a bluetooth speaker in the mulch so I decided
  • Gathered in a circle – YHC explained who we were honoring.  To begin the tribute – the Pax did “Burpee Eruption”  this was continuous burpees through the 1:30 Eddie Van Halen classic solo – “Eruption” – that sucked
  • Good Mornings x 10
  • Mountain Climbers x 10
  • Imperial Walkers x 10
  • Hillbillies x 10

Thang 1:  Running with the Devil

Van Halen Fact:  They started out named The Broken Combs, later became The Space Brothers, The Trojan Rubber Company, and then Genesis. Upon finding out the latter name was already taken, they changed their name yet again to Mammoth.  In 1978 –  Eddie was just 23 years old when they released their debut, self-titled album.  It had 11 songs and was only 35 minutes in length.  The opening track was “Running with the Devil”

11s while Running with the Devil played on loop

  • Bottom of Hill – Merkins
  • Top of Hill – Squats
  • 5k pace on the run or faster

Thang 2:  “Panama”

Van Halen Fact:  Released in January 1984.  This was the final full length album to feature the original members.  This album produced the bands only #1 single on billboard – Jump.    The kid on the cover was based on a famous Italian work of art called a “Putto”

Do this as a group – in a circle – no breaks – no rest – all to “Panama” on repeat

  • 60 Body Weight Squats (20 per round)
  • 60 WW1 (20 per round)
  • 60 SSH (20 per round)
  • 30 Burpees (10 per round)
  • 60 Mountain Climbers (20 per round)
  • 60 Merkins (20 per round)

Thang 3:  Hot Summer Nights

Fact:  Eddie Van Halen could never read sheet music.    Gene Simmons produced their 1st demo disk.   5150 named after mentally disturbed person.  Sammy wanted to name the 9th album FUCK but settled on just using the letters For Unlawful Carnel Knowledge

  • Cackalaca Choo Choo  (All this to 5150’s “Hot Summer Nights” on Loop)
    • Pax in a plank hold in large circle
    • 1 pax goes around the circle jumping over feet of planing pax
    • Every two jumps – he does a burpee
    • Next pax leaves and goes around

Double D led us back to my truck with shovel flag flying!

Mary:

  • Low Slow Flutter x 20
  • LBC x 20
  • Have a nice Day

Announcements:

Dumbo 3rd F at Holly Springs Food Bank

T-Claps (Recognition):

Prayer:

  • Unspoken
  • Famunda with some job uncertainties
  • YHC took us out

 

2nd F

  • We had sausage biscuits and Busch Latte

Don’t drop it!

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

FNGs: None
Warm Up: Mosey to Church Parking lot. Asked the PAX what the Mission statement is for F3.  We had a couple correct answers so we only had 5 burpees. SSH I/C 15 Std, Double Time I/C 15, Smurf Jacks I/C 15. Sir Fazio Arm circles. 10 I/C small to large. Repeat reverse. OH Claps, Michael Phelps, Seal Claps OYO. Good Mornings I/C 10 slow.
The Workout: Divide into 2 Teams, Half got rocks.  Cones set up at varying distances with a 15lbs, 25lbs, 40lbs. PAX had to John Cusak the weight to area behind last cone. Run back throw the frisbee to other team member. Finish same exercise through all three cones. Each a little farther apart. Rd 1 > frisbee drops were 2, 4 & 6 reps. Depending upon cone location. While Frisbee was thrown all remaining PAX did various Exicons and alternated between the groups. I/C was set at 15. We rotated rocks 1/2 way through.  After Round 1 we had only done 14 burpees. Lots of great throws and catches. Rd. 2 > we repeated same set up but frisbee drops were set at 5, 10, 15… Ended up with another 60 burpees after the last round. 84 burpees in total. Not everyone finished  but we came close.
Mary:  In workout
Announcements:  Watch Social Dilemma on Netflix, Dumbo needs some help for HS 3rd F drive, Deadbolt Qing next week.  Dumbo Shared his WHY.  (Who he is, How he got here and whY he is a HIM in F3)
T-Claps (Recognition): All pax had to say a praise and a prayer.  Family, leaders, Relationships, Jobs, Jesters, Friend’s House,
Prayer:  YHC short close after the Praise and Prayer.

Why So Quiet?

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Kung Pow has been putting up consistent numbers week to week on Fridays. We have our regulars like Sprinkler, POTS, and Wallaby, but over the past several weeks we’ve been starting to see new faces come out like Moped and Tetanus.  Haven’t seen LED or Fonzie in a few weeks. Not since the last time we hit all the cul-de-sacs that one week with burpees at each intersection. Hopefully they come back. This morning I thought I saw a ghost when Draper emerged from the shadows riding his bike to the AO from down the street on Optimist Rd. Great to have him back in the gloom. Apparently- he had gotten the word from Deadbolt last week about this AO and decided to check it out. Unfortunately, Deadbolt was on puppy duty this morning and had to miss out on all the fun we were about to have.

Nemo got some early EC and was chasing a ghost. I guess he saw YHC’s car was already parked and thought I was getting EC. Turns out YHC actually arrived early to set up the workout and do some chalk drawings up and down Danagher in preparation for this morning’s festivities.

Pre-blast only yielded 1 HC, so wasn’t sure what to expect, so planned a workout that could be done as a group or split apart if we needed to. By 5:22, we had 12 guys stretching, arriving early to see what all this talk of combo platters and express to go orders was all about. Last one to roll in was Sprinkler to make this morning’s addition of Kung Pow a bakers dozen.

5:30- hit, welcomed PAX, and we were off on the mosey to Sunrise church lot across the street. Circled up in center of the 4 segmented lots for the following warm-up

FNGs: It would be great if there were some this morning
Warm Up: SSH X20, Imperial Walkers X10, Hillibillies X10, Moroccan Night Clubs IC X10, Hold squat position- Fazio Arms 10F\10B, recover, Chinooks X10- mosey to the far corner closest to the entrance

The Workout: Split the entire lot up into 4 corner segments with 3 exercises in each segment. First started with legs

Exaggerated Squats on the Up and on YHC’s down X10, Star Jumps X10, Alternating Lunges X10, mosey to the next corner

Standard Merkins X10, Wide Grip Merkins X10, Hand Release Merkins X10, mosey to the next corner

Grab a rock from the Rock Pile- POTS apparently was very particular as to the rock he wanted to select and was found almost foot deep in the body of water while making his selection. Everyone found one they were comfortable with and performed the following

Curls X20, Tricep Extensions X20, Overhead Presses X20, Cusack to the 4th corner where PAX could see 4 bright cones approximately 15-20 yards apart. PAX would partner up, with one group having 3 PAX due to the odd number.

Partner 1- Suicides across each of the 4 cones

Partner 2- Hold Plank while YHC called for alternating plank exercises until Partner 1 returned…switch

Performed 2 Rounds- On the second round inserted alternating rock exercises- Rut Rows, Ground Pounders, Tricep Extensions

After six was in, returned rocks and formed one single Indian Run line to the entrance. At the entrance, called for PAX to carefully check for traffic and do a fellowship run back to the neighborhood and to the bottom of the tree line fairway on Wescott Ridge. At the bottom of the hill, split lines into 2 lines on each of the curb sides. With 7 trees evenly placed on each side of the street, PAX would single file bear crawl up the hill to each tree and then alternate to lunge walk, and then back to bear crawl. Squat hold at the top and when six was in, stayed in two lines and Indian run taking a left on Danagher all the way to the cul-de-sac past Pablo’s house.

By this time, YHC realized that he barely heard a peep from any of the PAX all morning. Virtually no mumblechatter. The only time YHC heard any of the PAX was when we were at the bottom of Wescott Ridge at the tree line and Nemo asked if we were doing Indian Bear Crawls and heard strong objections from both lines.

Have to admit, YHC is not the most talkative among PAX and when Q’ing I tend to get carried away in the counts and hyper focused on what comes next and how it gets done that I lose sight of the comedy that can be triggered during a workout. Maybe everyone was focused this morning as well or maybe they all just wanted to suffer in silence. Whatever it was, it was one of those mornings where it was all business.

At each of the seven sewer caps along Danagher, PAX would progressively add an exercise and a rep to the count, with dual Indian Runs in between along lower and upper Danagher

Cap 1- 1 Burpee

Cap 2- 1 Burpee, 2 Wide Grip Merkins

Cap 3- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps

Cap 4- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats

Cap 5- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers

Cap 6- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers, 6 LBC

Cap 7- 1 Burpee, 2 Wide Grip Merkins, 3 Shoulder Taps, 4 Squats, 5 Nipplers, 6 LBC, 7 Hand Release Merkins

Fellowship down the hill to the intersection. When the 6 was in, PAX checked for cars and YHC ordered a Jail Break back to the flag in the parking lot. Circled up for Mary

Mary: Low slow flutter X10, Homer to Marge X10, Absolution X10, American Hammers X10. Also introduced a new exercise, where PAX in seated position performed a series of alternating leg circles- Left Leg X10\Right Leg X10. Got into plank position and performed alternating calf stretches, driving the left and right heals into the ground. Walked the hands up to downward dog, getting a good stretch into the hamstrings, and then did some Left foot over Right foot stretches, and 3 Good Mornings to close out.

Announcements: Co-Q duels begin next week in Holly Springs and Fuquay the week after. Check slack for all details, but we will be conducting all 3 F’s with a designated AO each morning. Clean those closets out and bring donated clothes and shoes to the workouts next week. AGS turns 2 on Sunday. Come out for some miles. YHC will be handing the keys off after 2 years as site Q to a HIM who will be taking this AO to the next level.

T-Claps (Recognition): Bondo for posting 14 times in 3 weeks. Also for all the headlocking going on in SouthWake- 5 new FNGs within the last week and a half. We are better because they are here and they showed up and keep showing up- Look at Bondo. That HIM is on fire. Goldilocks for putting in a solid week of posting and driving out this morning as well as humoring Midget in trips to Raleigh for workouts. Nemo for getting some early morning EC.

Prayer: Bondo’s friend, Jimmy, battling health issues. Sprinkler’s friend, whose daughter is battling cancer. Please keep the Woodard family in your prayers. Bondo took us out.

Always an honor to lead. Appreciate the opportunity and thank you for making this AO part of your morning today.

What Is A Mahktar N’ Diayes Anyway?

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FNGs: Yes! Welcome Omaha!  Arch nemesis of his (former) Patriot’s QB often used this in cadence…hearing it makes the FNG nauseous, and that made YHC smile, so we knew it was perfect.
Warm Up: Following the welcome and disclaimer to the FNG, mosey across the street to the church parking lot. 10 each IC: Good Mornings, Sir Fazios F/B, Overhead Claps, and Hillbillies. 25 IC Side Straddle Hops.
The Workout: 18 PAX showed up after the preblast by Mookie. After much EH’ing by fellow PAX (specifically Pablo, Dumbo, Mookie, Deadbolt, and M4L), YHC was provided with the opportunity to put the EH’s to rest. With that, YHC spent an inordinate amount of time preparing for this Virgin Q (afterall, YHC was still pure and wanted it to be with the right one, time was right, he was ready, etc.). His kids and wife may or may not have seen him pacing the halls as if he were about to give his left kidney. YHC even bought a watch, which he struggled with towards the end, and was lucky, frankly, to end on time…but not really because we were across the street and still had to get back to the pool parking lot. My bad if you were late to your next engagement.

Ok, the workout: Mosey to the curb where YHC had already chalked the named exercises on the asphalt. ALARMS and BLIMPS were in play. Some PAX had never heard of them, but they were about to find out. Split into 2 teams. Special thanks to Mookie who offered to lead Team 1 while YHC led Team 2. Six exercises were spaced across the parking lot for the ALARMS and BLIMPS. PAX on Team 1 would travel to each location via Bunny Hops (Stations 1 – 3) and Lunge Walks (Stations 4 – 6). PAX on Team 2 would travel to each location via Bear Crawl (Stations 1 – 3) and Crab Walk (Stations 4 – 6). Squat or plank hold for the 6 before starting each exercise. Teams that were doing BLIMPS then did ALARMS, and vice versa. Thank you to all PAX who helped YHC get through the counting…he was winded for sure.

BLIMPS: 10 Burpees, 15 Lunges IC, 20 Imperial Walkers IC, 25 Merkins, 30 Plank Jacks IC, and 35 Squats.

ALARMS: 10 Burpees, 10 Jump Squats, 10 Mountain Climbers IC, 10 Rocky Balboas IC, 10 Mahktar N’ Diayes IC, and 10 Seal Claps Sobriety Style (YHC felt this was fitting given his recent F3 ‘departure’).

Question was asked after the fact: What is a Mahktar N’ Diayes anyway? YHC answered that it was a plank hold to chill cut and back up IC. PAX said, “Oh, we did more than that.” YHC responded, “Yes, you were doing Absolutions but there was no reason to correct you because you were doing more than required.” Well done!

Following the completion of the circuit, YHC was a little stressed because we still had 20 minutes to kill (lesson learned). YHC was not feeling that a ‘rinse and repeat’ of previous exercises would be well-received. Audibled for an Indian Run to Mookie to meet at the parking lot entrance (each Team goes opposite way). At the entrance, YHC called for a jailbreak back to the mailbox followed by a mosey to the rock pile.

At the rock pile, PAX picked up a medium sized rock. The following exercises were performed IC between 15 and 25 reps, and much thanks to the PAX that stepped in to help YHC get through this: Curls for the Girls, Tricep Extensions, Rut Rows, Bus Drivers, Midget Love Handles, Midget Cookie Pouches, American Hammers, Overhead Press, Low Slow Flutter, and Chest Press.

Mary: With 6 minutes remaining, YHC lucked out. Mary consisted of the following IC: Freddie Mercuries, LBCs, Homer to Marge, Pickle Pounders, and Have A Nice Day.
Announcements: Mulch at Bass Lake – get signed up! Continue to visit AO’s that you don’t frequent very often; and Q Swap in August.
T-Claps (Recognition): Mookie for his assistance; all other PAX for their encouragement and willingness to step up and get YHC through this VQ.
Prayer: Those in recovery due to substance, verbal, physical, or mental abuse and/or health; Bondo’s granddaughter Piper; YHC’s cousin (cancer) and M’s grandfather (hospice has been brought in); Omaha’s marketing career; First responders; and Leaders of our country that we may get through the chaos that is rampant today; Unspoken.

Dumbo took us out.

It is a privilege to lead; thank you. YHC will keep learning, striving to do better next time.

Let Me Teach You a Lesson…

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It normally doesn’t take this long to squeeze out a backblast, but this one needed to take some time to do it justice. We all joke at the lessons M4L can provide. Sometimes he shows to workouts he commits to, sometimes he doesn’t. Sometimes he does 1/2 of the workout, sometimes he does 1/2 Side Straddle Hops, sometimes he does a full one or just flaps his arms. On that Friday, last week at Kung Pow, he delivered one of the more memorable Q’s I’ve been a part of, and truth be told…when he shows to Q, they always have a lesson.

On an aside, these guys at Wescott are bringing it and I’m not saying it because it is home turf. I have yet to see a duplicated workout and every single one has a signature footprint. Pablo’s manhole merkins, Deadbolt and DoubleD’s Reagan era burpeefest, and who could forget that time where YHC almost killed Fram, DoubleD, Sprinkler, and Fonzie with cardio cul-de-sacs a few weeks ago.

I will say this, anytime I have seen M4L Q, I always come away with something. It could be an exercise routine, it could be something personal he has shared, but more importantly, his Q’s always extend beyond just a workout (hence F3- more than a workout) and have always shown me to appreciate the moment and embrace these great things we have… F3 and each other. Just like we tackle these workouts, we are also going through everything life throws at us together.

On this Friday morning, it was destined that something special was gonna happen. Pre-Blast yielded 8 HC’s, which was a really high number considering none of the regulars were HC’ing the night before. Also, nobody HC’s anymore…anybody else notice that?

Picked up Deadbolt… yes- we drove only being a half 0.4 mi down the road.  Arrived  to a completely full Wescott parking lot, 13 PAX limbering up, representing all areas of SouthWake-some from Fuquay, another from 12 Oaks, even one from Cary and also from Raleigh. 15 total- A new record at Kung Pow.  Full House later shared that he was undecided that morning, but just like Nemo from a few weeks ago, he was drawn by the pre-blast marketing campaign.

What on earth did M4L have planned? Whatever it was, it was about to go down as we were at 5:29 and the mumblechatter was starting to rise above the level that gets us exposed on our neighborhood Facebook page.

Time to mosey. Extended the 15 PAX group across the street to do some warm-ups at the Veterinary clinic across the street.

FNGs: None, but would be alot cooler if there were…
Warm Up: SSH X10, Burpee X10, Uneven Merkins- Right arm extended forward x10\Left Arm extended forward X10. Mumblechatter= more burpee X10, then followed by a mosey back to M4L’s vehicle.

The Workout: Upon arrival, M4L pops the trunk. Strategically stacked where several bricks with the words “No OYO” spray painted on them. Everybody grab a brick- one for each hand. I’ve seen this workout once before, but judging by the other faces they had not and wasn’t sure what they were more surprised by…the possibility that they’d have to carry these bricks the whole workout or what M4L meant by “No OYO.” As suspected, Midget instructed PAX to mosey with bricks in hand down Wescott Ridge. PAX stopped about halfway down among the trees lining what we refer to in Wescott as the ‘fairway.’

As a tribute to New Mexico, PAX performed a series of quick feet with bricks in hands. Recover on the mosey to Bells Walk (oh- if anyone puts the bricks down, 10 burpees with bricks for all PAX). At Bells Walk, M4L calls for a Indian Brick Walk with curls where the trailing PAX double times it to the front curling alongside group of 14 PAX who are also curling in single file. Made it to the end of the cul-de-sac for 31 Monkey Humpers with bricks (31 years since entering the US) . This was also in honor of one of our favorite Wescott residents, bless her heart. She is looking for a gently used Oboe, so if anyone knows a friend of a friend who has one let us know. A real Oboe…not you, Oboe. Really- not kidding.

After those were performed, M4L called for a faster paced Indian Run with bricks, except halfway down the street, Q ended up ‘dropping’ his bricks.. 10 burpees OYO all PAX. Continued to the end of Bells Walk and onto Dumbo’s house. How we were able to fit all 15 PAX in his driveway was beyond me, but we did and its unfortunate he did not have a Ring camera to capture this. There was mumblechatter as to the other cameras he has in his house, but we would need to wait for him to return from vacation to either confirm or deny.

Inside the driveway, all 15 PAX performed 31 tricep extensions , followed by 31 overhead presses. With arms already significantly torched, M4L now reveals the true meaning of the lesson behind the “No OYO” bricks. He instructed PAX to partner up. From here, one member of the unit would give their bricks to the partner, so one carries all 4 on the mosey, while the other stays with him for moral support. Do not leave your partner- He will need you.

Not sure Fram got that memo, even with 4 bricks, he was running a 5K pace and YHC was having trouble keeping up with him as he made his way up Wescott Ridge and down to the Palm City cul-de-sac where M4L used to live. At the cul-de-sac, M4L shared a story of what F3 means to him and specifically how PAX should never do life alone- hence the “No OYO” bricks. We all carry something and should never feel afraid to ask for help and lean on your brothers to help you through difficult times. A message that hit home with everyone that morning.

On the return, PAX mosey’d with their bricks again, making sure that each partner didn’t leave the other behind. At the top of the hill, M4L did a quick check of the lead PAX to ask where their partners were. If they were left behind, he instructed them to apologize for leaving them behind as a reminder that we are all accountable to ensure we are picking up the six.

Mary: Merkins on the “Bring Sally Down”- A tribute to “Gone in 60 Seconds” (67 seconds to be exact-the amount of time remaining in the workout)
Announcements: Q Swap coming in August; New AO- Something Awesome on Monday
T-Claps (Recognition): All PAX getting out there this morning. A great crowd, great workout, great message.
Prayer: Healthcare workers, Bondo’s new grandchild Piper. Continued health for families near and far.

Double D took us out!

We Need To Retire That One…

/in , /QIC:
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For a while now, those guys in Wescott have been putting together a Friday morning routine since March. Through neighborhood accountability among PAX, sometimes there were 3, other times there were 6, and then eventually through word of mouth, suddenly there were 10+. Over the past few weeks, this AO has  been drawing double digits.

Maybe it’s those outstanding post game 2nd F’s- sometimes including home cooked bacon, often times ice code tailgate refreshments, or maybe its those clever marketing campaigns-Reagan Era Beatdowns by some of SouthWake’s elder statesmen, deranged Easter Egg hunts, or some weird creepy photoshop work involving Mr. Rogers. Hey.. whatever works, but the Mr. Roger’s angle in pre-blast last night was enough to entice Nemo into heading straight down Sunset Lake Road instead of taking that right onto Holly Springs Road from Wood Creek and onto Crazy Ivan.

Some have been skeptical about these workouts that these men have been putting together up at that pool on the hill off of Sunset Lake Rd. One PAX even went so far as yesterday to call it a ‘fake’ workout and one that should be abandoned for the sake joining a celebratory birthday Q, where sometimes the featured EC is YouTube Yoga, with a non-F3 affiliated virtual led instructor- Mary Beth? Those who throw stones I guess. You know who you are and I still love ya.

While it would have been nice to celebrate Midget’s birthday this morning in person at Crazy Ivan, we now have a legitimate AO in Wescott, with an actual reference on the Q sheet, and the ability to check a box to write a backblast. For those reasons alone, there was an increased need to be accountable this morning and Q in the absence of our site Q, Deadbolt, who is currently vacationing with family. By the way, his Reagan Era beatdown last week with Double D was one that will be long remembered by those in attendance for a very long time. No fake news on that one.. Over 100 burpees and the guys attending the 1776 workout the following day were still talking about it. Ain’t that right, Pikachu? You know. You were there.

Since cancelling this morning’s workout was not an option, YHC decided to honor Midget’s birthday with a workout that mimic’d one of his favorite Raleigh AO’s- Whiplash. Thankfully, we didn’t cancel as when I got to the lot, it was filled with pickup trucks and SUV’s. Lots of PAX getting EC beforehand. A real sight of beauty. Pretty soon there were 10, once Pablo emerged from a distance one street over. Exchanged some light mumblechatter, and as 5:30 hit, we went right to work.

2 lines formed as we proceeded out of the lot in Indian Run formation down Wescott Ridge and over to the new annex they are building off of Bible Way Court. Circled up in the cul-de-sac within the new annex and performed the following

Warm Up: Good Mornings X10 IC, Imperial Walkers X10, Hillbillies X10, Fazio X10 F\B, Seal Claps X10, Overheads X10. Formed 2 lines and made our way out of this new development, but not before giving instruction on what we’d be doing.

The Workout: Little known fact about Wescott, there are 7 cul-de-sacs (not including the 1 we were exiting). The workout was simple..

2 line (5 PAX per) Indian Runs throughout the entire workout

-5 Burpees at each intersection we pass either entering or exiting (Total 85 Burpees for the workout)

-At each cul-de-sac progressive exercises would be performed X10 reps each exercise, tacking on a new exercise at each cul-de-sac visited

Proceeded first down Bible Way to head toward the cul-de-sac of Eden Glen on the backside of Wescott, which Deadbolt usually refers to as Fuquay South. A boat was seen in front of his house, but wasn’t his. Seemed fitting though that the first exercise should be Boat Canoes, but made zero sense to get PAX on their six, so we settled for some squats X10 at the bottom of the first cul-de-sac. Finished those and headed back up the hill in Indian Run formation. At the intersection, did another set of 5 burpees, ran an few hundred yards and then another 5 burpees at the Brightling intersection.

Passed by YHC’s casa, where the sprinklers were running. Let PAX know, if they needed a water break, this would be a perfect time as my water was their water. No takers. We had work to do and continued the Indian run to the next cul-de-sac. This next one was situated way down hill so Pablo cleverly said we should do Mountain Climbers. Perfect.. 10 Squats and 10 Mountain Climbers IC at the bottom of the cul-de-sac. Back in the Indian Run lines.

3 more intersections- 15 more Burpees to the next cul-de-sac for an added set of shoulder taps. So here we go- 10 Squats, 10 Mountain Climbers, 10 Shoulder Taps. Everyone still together we formed a somewhat fellowship run out of the cul-de-sac on the bottom of the back side of Brightling Way to the intersection.. Yep- 5 more burpees. 2 lines reformed and we headed up the second worst hill in the neighborhood.

By that time, we were starting to see some fatigue by a few PAX, but iron sharpens iron and although there were some pick ups of the 6, the lines were evenly distributed with very minimal lag time where neither line was way ahead or way behind. A very good mix in each lane and we all pushed each other. At the top of Brightling and Wescott Ridge- another 5 burpees and then proceeded down to that palm tree house at the bottom of Wescott Ridge. 10 Squats, 10 Mountain Climbers IC, 10 Shoulder Taps, and 10 Star Jumps. Back in 2 lines with 3 more intersections and 15 more burpees. Saw a few neighborhood clowns running, but appeared they wanted no part of these HIM trains, either due to social distancing or that they couldn’t fathom 10 dudes just suddenly dropping in front of them doing choreographed burpees at the end of their street almost as if they were possessed.

Home stretch and one more hill left, two lines still in tact, headed right on Danagher for one final cul-de-sac. 5 more burpees at the intersection. For those who have posted here before, this hill is like a Tyson knockout punch to the face, especially closer to the end of the workout. Lots of final adrenaline on display after these intersection burpees. Squat hold for the 6. At the top of the cul-de-sac, 10 Squats, 10 Mountain Climbers IC, 10 Shoulder Taps, 10 Star Jumps, and 10 Hand Release Merkins. This last exercise got two thumbs down from Fonzie as a Mother Trucker certified exercise. 2 lines reformed and 5 more burpees at the bottom of the hill. No time to proceed forward.. 5 out of 7 cul-de-sacs covered, 3mi later, and just enough time for 6 minutes of Mary.

This workout wasn’t meant to be easy, but we pushed through it together, and we’ll do it again next week. These guys absolutely killed it this morning. Double D indicated that we should retire this workout, but I’m gonna reserve the right to break this one out on special occasions or when certain PAX want to really separate fact from fiction on the type of workout we are delivering in Wescott on Friday.

Mary: Boat Canoes X10, LBC X20, Homer to Marge X10, Low Slow Flutter X10, Pickle Pounders X20 IC, Downward Dog, and one extra Good Morning, because that it was.

Announcements: Check out the new AO Banks Road Elementary on Monday, another new Sunday option with a Ruck at Hilltop Needmore. Check slack for details
T-Claps (Recognition): All PAX in attendance this morning and those getting EC- Fonzie, LED, New Mexico, Double D, Nemo, FedEx. FRAM and Sprinkler for sticking with it and pushing through the entire workout. Iron sharpens Iron in effect all morning.

Prayer: First responders, those experiencing financial impacts from the pandemic, and additional prayers for family and those in our communities battling health issues. YHC took us out.

Always an honor to lead. Thank you for this opportunity this morning.