♪♫♬Ooooh that smell ♪♫♬ Can’t you smell that smell ♪♫♬

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♪♫♬Ooooh that smell ♪♫♬ Can’t you smell that smell ♪♫♬ Ooooh that smell ♪♫♬ The smell of warmed over garbage and rubber surrounds you ♪♫♬

Pre-EC: Skidmark, did like 4 miles before we got there…  Overachiever 😛

Warm Up: Frankensteins, Daisy Pickers, High Knees

The Workout (Main Course):  The pre-blast advertised turkey and dessert but the smell was anything but that.  The smell at R4TJ was somewhat thematic to it’s iconic name, warmed over wet garbage that the cold morning air easily carried to our noses.  MMM… MMM…  None-the-less, the PAX that made it out of bed this morning (those that didnt know who they are…) readily took on their running challenge – THE TURKEY!!!  5 miles including Sportsmanship Way (Head), Main (Neck – the best part in my opinion), Holly Springs Rd (Breast), Linksland Dr (Tail feathers), Crossway (Back), Main (Neck again), and finishing back at the end of Sportsmanship Way (Head again).  Along this festive route there was accountability, finding Nemo, the smell of burning rubber in the neck/breast region, picking up the six, near-merlot-ing on Crossway, good conversations, and you name it.  Well done PAX, hope you felt satisfied after all that Turkey.

Mary:  More affiliated with lambs… not Turkeys…

Announcements:

  • Good chat about the DeeDee 5k – make an effort to be there next year.  Great running opportunity with 2.0s
  • Lots of Mumblechatter about those things already posted in announcements on Slack

Prayer:

  • Crablegs, Shredder
  • Full House took us out

Post-EC (Dessert): Yogurt hosted UTI for some sprint repeats on the Ting ramp…  Good Stuff!  Come on out and join Yogurt for this Mondays and Wednesdays.  Its good and good for you.

 

Rams pooped in his glove

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Warm Up

A fun jog to Ram’s car to get his gloves followed by another jog down next to the horseshoe pit for warmup consisting of:  SSH, Imperial Walkers and various stretches.

 

The Workout

Jog to rock pile and grab some traveling rocks

John Cusack across Grigsby with several stops to do the following:

Girls for the girls, triceps extensions, full body press, derkins and erkins on the fence and plank Indian bear crawl

On the other side of Grigsby… bearly curling down the road with crab walk rock kicks back up the road

Return the rocks repeating some of the previously stated exercises

Run up small hill 5 times with 1, 2, 3, 4 and 5 double merkins

Bear crawl merkin pyramid in grass parking lot then head to Mary

 

Mary

Plank-o-rama

Freddy Mercurys

WWII

Protractor

 

Announcements

Guess Q by Art Vandalay (Trevor Cundiff) at next week’s Thunder (10-Apr)

 

Prayer Request

Crab Legs and Shredder

Possible Intervention!!!

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11 I think for EC  with 1 going for the Fritter.  And 28 for field trip. I apologize if I missed anyone.

Warm Up: jog to storage center parking lot.  20 SSH, daisy pickers, good mornings, arm stretches and 10 burpees oyo to get blood flowing.
The Workout: jog to Aviator our door lounge for 20 erkins and dips and then with Pikachu motivation 40 derkins.  Mosey to new coffee shop for some 7’s.  This included (wolverines) merkin, one leg to elbow, merkin, other leg to elbow, merkin and jump up. Opposite side of lot we did alternating hand wall planks.(for lack of name).  With lunges  in between exercises.

Mary:mosey back to courts for pickle pounders, Freddie mercuries, dying cockaroaches, wwII, pigeon stretch, lower back stretches, andHalf a nice day.
Announcements:slack, F3 Dads Saturday@ Womble@9, quest q’s at Kenny’s grave and Disney.
Prayer:Moby’s family and father, crab legs medical treatment.

 

 

Another Freeze Warning

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April 1, 2019 / in Mutiny / QIC: Stovepipe and Fedex

PAX: Gump, Dauber, Norm, 16-Bit, Cupid, Doc, Stovepipe, Messi, H1N1, FedEx, Beater, Fonzie

With the temperature dropping back into the 30’s it was good to see 12 men decided to not fart sack and come out to get a workout in.  Stovepipe and I decided to co-Q. As always it’s an honor to lead.

 

Warm Up: Stovepipe started us out with a lap around the track and then circled up in the parking lot for some SSH IC x 30, daisy pickers IC x 10, good morning IC x 10, and some stretches. Stovepipe then hand over the Q to me and I had the pax do 5 burpees OYO and shoulder taps IC x 10.

The Workout: We headed over to the shelter for some dips, urkins, and derkins IC x 10 for 2 rounds. We then headed over to the middle of the parking lot behind Club Works where I told the Pax to partner up.  I then told the pax that we would start with partner people’s chair for a 10 count, then P1 would run to one end of the parking lot and does 10 LBC while P2 runs to the other end of the parking lot and does 10 squats. We completed 10 rounds, called an audible after first round because I forgot to include t claps during partner people’s chair, and each pax ended up doing 100 of each exercise.  Asked Messi to lead the pax in an exercise while we waited on the six, he chose to do more LBC, I then had the pax do 5 burpees OYO for standing around.

Mary: Headed over to the tennis courts for Mary. Started with BTTW, per Doc’s earlier request, and called on Dauber, Doc, and Beater for a 10 count each. Stovepipe finished Mary with big boy sit ups, low slow flutters, box cutters, American hammers, stretches, plank variations, and pickle pounders.

T-Claps: Maybelline, for consecutive workouts

Announcements: Sign up for F3  Dad’s camp starts on Tuesday, Dad and 2.0 workout this Saturday at Womble, Possible swimming AO, check Slack for more announcements

Prayer: Beater’s friend dealing with mental issues, unspoken

Strong Pax, Agility Ladder and Burpee-Beat-down

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Warm Up:

Moseyed around the parking lot

Side Strattle Hop x 25

Slow count Imperial Walkers x 15

Slow Count Hillbillies x 15

Slow Count Daisy Pickers x 15

Sir Fazio Arm Circles x 10  and back x 10

Good Mornings x 10

The Workout:

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Blue-devils x 10 & Burpees x 5, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Monkey-Humpers x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then LBC x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Reverse LBC x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Merks x 10 & Burpees x 5, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Squats x 50 & Burpees x 5

Pick up ladders/cones and Mosey back to start
Mary:

Captain Thor 5+1 up to 10+5 (american hammers + big boy sit up)

Pickle Pounders x 15
Announcements:

Welcome FNG ” 3rd Cousin” Tim

Sliderule gave inspiration talk on Qsource topic of the week “Shield lock”. F3 is more than a work out, develop deeper relationships the guy next to you. Lean on your F3 brothers, reach out when you are in need, lift up a brother and keep each other accountable.

This Saturday @ 9 am, Southwake 2.0 workout @ Womble

See Slack “announcements”
Prayer:

Moby’s dad had to go back into surgery. Pray for him and his medical team.

Shredder & Crablegs

 

GOODWILL all around!

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PAX:

187, Buford, Chips, Dahmer, Dawgpound, Deadbolt, Dumbo, Emeril, FNG “Dumbell”, FNG “Sparty”, Full house, Lipstick, Maybelline, Midget, Mookie, Nemo, Particle Board, Pikachu, Sandlot, ShamWow!, UTI, Warbucks, Yogurt

23 STRONG showed up for what looks like it might be the coldest morning we’ll have in April.  Pre Blast conjured up 9 HC’s to which all 9 were present and accounted for – Dahmer and Dumbo with FNGs in tow.  7 made it out for the EC including FNG “Sparty” while UTI ran from home to Purple Cobra for his own EC.  Day 2 of Virgin Q week and everyone stepped it up with attendance beating out yesterday’s impressive showing at Downtown Train.  Lots of sounds and smells permeating from this group of PAX on this cold morning, but we didn’t lose anyone to the HT John today –   Lipstick did find a new porta John behind HT for future consideration though.  YHC was proud to lead today – thank you to everyone for support, encouragement, camaraderie that I have experienced since joining F3.  (187 – special thanks for introducing me to F3).

EC:

Chips, Dahmer, FNG “Sparty”, Maybelline, Pikachu, ShamWow! & Warbucks.

Warm Up:

Started with a warm-up run around the Harris Teeter building and circled up near the gas station.  Per Dawgpounds Downtown Train request the day earlier we started off with 5 burpees OYO.  Those were followed by Hairy Rockettes (10), Daisy Pickers (12), Imperial Walkers (10), & Hillbillies (10) all in cadence.
The Workout:

We moseyed over to the Goodwill store parking lot where everyone partnered up.  Partner 1 remained at Goodwill and performed People’s Chair while Partner 2 ran around Goodwill toward Planet Fitness and the sidewalk heading back towards Sunset Lake Rd – once on the sidewalk the Pax was greeted with sidewalk chalk instructions to Bear crawl up the sidewalk until they reached the next instruction to start running again making a full loop around and back to Partner 1 they switched places. This was repeated for 4 exercises: People’s Chair, Merkins, Monkey Humpers & Mountain Climbers.  Those that finished early did plank hold to wait for the six. Starting to get close on time we moseyed back over to parking area near gas station and circled up for Mary.
Mary:

LBCs (15), Low Slow Flutter (15), American Hammers(15)
Announcements:

This Saturday (4/6) Southwake F3 Dad & 2.0 workout at 9am.  Starting today at 9am you can sign up for the F3 Dad’s Camp.

Prayer:

Prayers for Crablegs that he gets accepted into the new Drug Trial.  Thoughts and prayers with Shreader.

Three’s Company

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Warm Up:  PAX of two (Doc and Dauber) joined up at the Womble playground under brisk windy conditions and began looking for the some friendly faces.  Skidmark had reached out to Dauber two hours earlier and sought support for a Q in his absence.  Clock struck 1900 and PAX were off for an abbreviated Murph.

The Workout:  Quick run followed by numerous pull-ups, merkins and squats.  More stretching and lots of banter.  Out of the blue, Huggies stopped by and began cranking out pull-ups.  Incredible energy and passion on display by this young man.  Adding another PAX made this workout more enjoyable – Definitely Three’s Company.  More stretching and additional exercises were done by all.  Final running to wrap up the abbreviated Murph.

Nice double-down Doc and Dauber.

 

Mary:  Dynamic and Static stretches

Announcements:  See Slack & FB

Prayer:  Dauber led the PAX; prayers for our family and kids; injured PAX.

 

Buck Furpees

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21 STRONG showed up to Downtown Train (which I believe is a record) for YHC’s VQ.  Mumble chatter was on point. Thanks for coming out. I’m glad I found F3 and it was a pleasure to lead today. The accountability, encouragement, along with the admiration of fellow PAX, certainly inspires me to try everyday to be a better version of myself.

EC: Blue Hen, Coal Ash, Da Business, Dawgpound, Dumbo, Emeril, M4L, Maybelline, Nemo, Pablo, Particle Board, Slide Rule, Yogurt

It was a chilly spring morning, but we got warmed up pretty quick.

Warm Up: Standard Downtown Train lap to start.  Circled up, 5 burpees (oyo) to start things off followed by daisy pickers, windmills, some tricep stretches, Michael Phelps, fazio arm circles (forward and backward), and air presses.

The Workout: Moseyed over to the parking lot in the back of the library for the workout. YHC had two goodie bags, one with 10 standard exercises, the other with 10 variations of burpees. Pax partnered up. YHC pulled one standard exercise from the bag 1 and a burpee variation from bag 2. One partner completed as many reps of the exercise pulled from bag 1, while partner sprinted to the opposite end of parking lot, completed reps of whatever burpee variation was pulled from the bag, and then sprinted back. Partners then switched to complete the other exercise. As each group finished they held plank for the 6. Once everyone was in, YHC reached in the goodie bags for two more exercies. Repeated this until it was time to head back for Mary. Lined up for a short indian run back to the starting point and Mary.

Exercises and burpee variations included…

Plank jacks, plank jack burpess (5), star jumps, star jump burpees (5), split leg jump squats, altrenating leg burpees (5), monkey humpers, twist (180) burpees (10), hand release merkins, lateral burpees (6), Jack Webs (5 merkins, 15 airpress), traveling or leap frog burpees (5), Plank shoulder taps, tuck jump burpees (5), squat jumps, mountain climber burpees (5 burpees with 10 mountain climbers each round).

Mary: LBCs in cadence
Announcements: This Saturday, 9 am, Southwake Dad workout, couple of upcoming tri workouts (talk with Yogurt), be on the lookout for Slack/Facebook posts from Pickachu.
Prayer: Nemo volunteered to take us out. Crab Legs (that he is selected for trial drug therapy), Forceps’ friend who is recovering, any Pax out there injured or sick in our thoughts for a quick recovery.

The first day of April

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WE DID NOT DO MURPH ( because Murph is a workout only meant for Memorial Day).

We DID however do the following:

Warm Up: Mad Mile Warmup, 2 man teams run in opposite direction and meet half way around track and conducted 5 burpees. This was done for 10 minutes.
The Workout:

12 rounds of 15sec off/45sec on TRX Pulls, Lunges, Biceps, and triceps, Bulgarian bags Halos and lunges.

12 rounds of EMOM 10m/20m shuttle sprints. adding one round each time until failure.
Mary: WWIIs OYO, scapulas threads, american hammers getting us ready for beach body.
Announcements: New wednesday workout happening at Garner High School Starting April 17th link to sign up for Q Here:https://docs.google.com/spreadsheets/d/1p5ZoXNiHaxG5yjMKhaB5HMYqiTVCG-X4g8hI-hw6ZRo/edit?usp=sharing
Prayer: Stress at work, struggles in adoption, prayers for healing, praise for guidance.

Ground-Pounder Back Blast 03/30

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Things got a bit Dicey

Pax of four showed up to roll the dice on a Sat morning. Double D, Doc, Dauber and Breach on the Q

Warmup- Jog around the baseball field stopping for some step-ups on the concrete and continue around the fields, circle up for 22 counts of SSH, Imperial walkers/Hillbillies and Good mornings

Main event:  Mosey over to the rock pile to grab a friend to play games. There were 3 dice in play. Roll the dice to determine your fate, the 3 exercises that rolled performed to perfection. Circle of fun for some curls for the girls, Triceps extension, rut rohs, and ground pounders.

Run to the end of Jones park and back, roll the dice again for 3 more exercises of fun, mosey over to the pavilion for some ab work, LBC’s Lo-slow flutter, homer to marge and 1 min plank.

Mosey over to baseball fence, traveling planks across the bricks and roll the dice, 1 mins of people chair against the fence, fast feet across the batting cages and roll the dice again, 3 more exercises of fun.  Mosey up and down the hills and move over to the bathrooms for another min of peoples chair, followed by balls to the wall and some Australian mountain climbers. Roll the dice 1 more time.

Mary: Finished up with some SSH and good mornings to stretched out.

COT: Talked about mental health and how we need to pay attention to each other and reach out to ensure that all is well with our brothers. Have a shark mindset, don’t stop and don’t go backward, keep going, keep moving forward.

Closed out in Prayer.