Purple Cobra VQ

/in /by

19 PAX made their way to Purple Cobra for Axe’s VQ!

 

EC: 187, Axe, Skidmark, Emeril, Redenbacher, Teacher’s Pet

FNGs: Teacher’s Pet
Warm Up: Jog to middle of Teeter parking lot and circle up. All IC

SSH 30X

Daisy Pickers 10X

Emperial Walkers 10X

Hillbillies 10X

Jog  little further down parking lot and circle up again

Good mornings 10X

Seal Claps 10X

 

The Workout: Head over to the GCF parking lot and partner up. Share the exercises below with your partner. One partner jogs down to the dead end and back. Switch out each time. Once finished, hold plank for the 6.

100 Merkins

200 LBC

300 Squats

400 Jump rope

With the same partner. One crab walks one side of parking lot to other. The other partner performs plank shuffles around the oval curb. Once this partner finishes a circle, they switch. Add crab walks and sliding. Also subbed in crab walk shuffles on the curb.

Mary: PP 10X, Homer Marge 10X, LBC 10X, LSF 10X, Freedy Mercuries 10X…repeat.

Have a nice day!
Announcements: None
T-Claps (Recognition):Teacher’s Pet taking on EC for his first workout
Prayer: Noah’s Ark and Crab Legs

Pablo’s Anniversary Q

/in /by

25 PAX, 12 for EC, posted at Purple Cobra to support Pablo in his 1 year F3 anniversary.  I want to thank everyone who came out to show their support in celebrating this milestone.  I also want to thank Deadbolt for dropping truth bombs on the neighborhood Facebook page that led 187 to bringing me out to my 1st workout.  I also want to thank the F3 Goobers (you know who you are) who keep me accountable and make the daily grind a whole lot of fun.  1st year down, a lifetime to go…

EC: Pablo, Skidmark, Warbucks, 187, Pikachu, Redenbacher, Emeril, Axe, Dawgpound, LED, Fonzie

FNGs:  Welcome Crunch Berry (Scott Powell)

Warm Up: All exercises in cadence: SSH x 25, IW x 10, Hillbillies x 10, Fazio Arm Circles 10F & 10B, Seal claps x 10, overhead claps x 10

The Workout: PAX formed single file line for indian run that made it’s way behind the grocery store and to the stop light entrance of planet fitness.  Partner up for DORA 1-2-3 (exercises were Derkins x100, Irkins x200, Dips x300) where partner 1 did exercises and partner 2 ran to the bottom of the hill and back up to switch places.  After Q completed all of his reps, he had the group mosey to the wall behind the dry cleaner for additional partner exercises.  Partner 1 BTTW, Partner 2 mountain climber IC x 10, then switch.  Partner 1 BTTW, Partner 2 Nipplers IC x 10, then switch.  Partner 1 BTTW, Partner 2 plank jacks IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 mountain climber IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 Nipplers IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 plank jacks IC x 10, then switch.  Mosey back to the flag for Mary.

Mary: LBCs IC x 25, Homer to Marge IC x 20, Low Slow Flutter IC x 20, Pickle Pounder IC x 20, Freddie Mercury IC x 20,

Announcements: New AO starting on Wednesday 05:30 at Womble tennis courts, all PAX are encouraged to sign up to Q a workout, AXE VQ next Tuesday at Purple Cobra

T-Claps (Recognition): Wallaby posting 2 consecutive days!!!

Prayer: Deadbolts wife having medical procedure, those effected by ocular melanoma, Crab Legs, Dumbo’s friend with returning breast cancer that metastasized to the bone, unspoken prayers

Laps for Days

/in /by

22 PAX came out for Purple Cobra beatdown by YHC. 8 PAX showed up for an EC run before what turned out to be a run-centric workout. We had it all, burpees, hills, running, what more could you ask for? Boogie EH’d his 2.0 to come out this morning, so a quick disclaimer for the FNG and we were off.

EC: 187, Axe, Dahmer, Dawgpound, Full House, Plex, ShamWow, Warbucks

FNGs: Iceman – Boogie’s 2.0, training to prepare for Air Force > Top Gun > Iceman.

Warm Up:
Mosey to Goodwill lot and circled up for:
SSH x30 IC
Morrocan night club x10 IC
Sir Fazio arm circles x10 forward/x10 backward
Steve Earle x15 IC
Mountain climbers x10 IC

The Workout:
PAX got into groups of 3 (1 group of 4) and repeated a lap with 4 stops for exercises, starting with 10 reps at each station, decreasing by 1 after each lap.

Station 1. Burpees – bottom of Lassiter Rd (Fun for all)
Station 2. Underdogs (rows) – on guardrail at top of Lassiter Rd (ShamWow wasn’t a fan as the guardrail gave him a boo boo)
* Bootcamp workouts in general consist of a lot of pushing exercises and very little pulling. I add these to try and balance out the workouts. Here is a good article on having a balanced bootcamp workout. The blog has a lot of ideas for those Q’ing and want to do something different. https://bootcampideas.com/balancing-your-bootcamp-training/
Station 3. Monkey humpers – sidewalk at Sunset Lake (did these on the road to give passerby’s a show)
Station 4. Pattycake merkins – Goodwill parking lot (these were interesting with 3)

Groups got in 5-6 rounds before being out of time.

Mosey back to start.

Mary:
ShamWow led some plank holds and shoulder taps until all were back.
Absolution: Groiners (legs out and back for 1,2), down to chill cut (3,4), chill plank jack (5,6), back up to plank (7,8)
Gas pump – Start in the LBC position and straighten your legs to the Dolly position and then back to the LBC position.
LSF x20 IC
Homer to marge x10 IC
right leg up x7 IC
left leg up x7 IC
LBCs x30 IC

Announcements:
Special Co-Q at Disney on Thursday.

T-Claps (Recognition):
8 for EC, good work fellas.
Good work put in by all today!

Prayer:
Warbucks dad with back issues, injured PAX.

YHC took us out.

Kibbles and Bits, and bits and bits

/in /by

FNGs: Nope
Warm Up: SSH x20, Daisy Pickers x15, Sir Faxio F/B x10, Imperial Walkers x15, Hillbilly x15  – An unusually late Lucky Charms treated PAX to 10 Burpees OYO.
The Workout: EC: Warbucks, Maybelline, Dahmer, ShamWow!

PAX were gifted to a Co-Q today of YHC and Dahmer. Dahmer’s advice is “Never lose your hunger to succeed”. Well this played itself out in this beat down, including quenching our hunger for some dog food which was littered all over the back parking lot.

The Thang: PAX counted off by 2’s and formed Indian lines which took us the back way around HT. We found ourselves at the dumpster wall to begin what seemed like an eternity of switches. First up – Line 1 to the Wall, Line 2 t to the ground and all of the following in 20 counts: People’s Chair/Standard Merkin, BTTW/Shoulder Taps, Australian Mountain Climbers/Mountain Climbers, BTTW/WWII’s. Rinse and Repeat 3x through.

Back to our Indian runs over to an old favorite of Purple Cobra, the dead-end hill. YHC  instructed PAX to find an accountability partner.  In cumulative there would be 3 exercises between the partners counting up to 100 count each.

Partner 1 Sprint up the hill, Mosey Back – Partner 2 Standard Merkin – Switch

Partner 1, Sprint/Mosey – Partner 2 WWII – Switch

Partner 1, Backwards up the hill, Mosey Back – Partner 2 Squats (we didn’t get all of these in due to YHC calling return for Mary)

Squat Hold for the 6, mosey back for Mary

Mary: Chill-cut for the 6, Plank Hold and Popcorn Mary (plank hold returns for next exercise call out). 10 rounds were had.
Announcements: Tri-Sprint, The Quay, Ground pounder cancelled for this weekend. U-Turn will remain open for anyone looking for miles but YHC will need a Q as Dahmer and I are running the Super Spartan.
T-Claps (Recognition):
Prayer: Warbucks family friend going through medical issues resulting in a imminent back surgery, Maybelline’s Father who is facing prostate cancer. YHC took us out.

Holly Springs Finest

/in /by

21 Pax posted this morning for a 0.0 workout. In case you’re not sure what that means, it means no running. Mixed reviews from the pax at the beginning. Some dreading the no mosey workout, others, unsure of what was about to hit them, were a bit excited about that thought of no running. I’ll let them chime in with their opinions later.

Full day this morning as Holly Springs finest made an appearance to address what I can only assume was an issue related to noncompliance and an ATM machine.

As our workout started we had a brief break in the action when a truck backed over a shopping cart.

EC: Quite a few but I’m not sure who so I’ll go with Pikachu, 187, Shamwow, Warbucks, Aquaman, Bullseye

FNGs: Not today

Warm Up: Can’t have a good day without a good morning, Imperial Walkers, Hillbillies, Daisy Pickers, and Sir Fazio Arm Circles

The Workout: Deck of Cards Rotated exercises in order: merkins – on Q down and up (diamond if pulled, Hand release if heart pulled), Lunges in cadence, WWII, Squats

A 25 lb and 35 lb kettle bell were passed left after each exercise. If a spade was drawn it was 2x the amount on the card.

Joker = 10 turkish get-ups and yes you had to do them with the kettlebell if you had it.

Mary: Pax held plank for 7 minutes. Did some R arm and L arm up. Also did some R arm R leg up crunches and vice verse. 1 quick 10 count pickle pounders. While Pax were holding plank Q tested Pax knowledge of F3. A little trick I picked up in F3 Pittsburgh were they hold a position and each pax says the mission.

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

We also did some work on the core principals: 1. Free of charge 2. Open to all men 3. Held outdoors rain or shine, heat or cold, 4. Peer led in a rotating fashion with no certification needed 5. All workouts end with a COT.

Recover

Announcements: Work at the Holly Springs Food Cupboard this weekend from 9 -12. Showup bring the 2.0s. Need support.

Memorial Day Murph at Womble 0700. Paradise City will be open. Rumor is so will Mutiny with Ultimate.

T-Claps (Recognition): Shamwow for checking on the guy that ran over the shopping cart.

Prayer:
Pilgrim’s dad Ben Sr.
Drew from Motorboatin’s neighborhood
Double D
Lucky on his 50 miler

Emeril took us out.

Field Day at Purple Cobra

/in /by

8 PAX got stronger at Purple Cobra with a ring of fire beatdown with 4 for EC.

EC: 187, Dahmer, ShamWow!, Warbucks

Warm Up:
SSH x25 IC
Imperial Walkers x15 IC
Hillbillies x10 IC
Windmill x10 IC
Sir Fazio arm circles x10 forward / x10 backward

The Workout:
Mosey behind Harris Teeter on the way to Goodwill parking lot. YHC had setup 8 pain stations for Ring of Fire and with 8 PAX, so it worked out well. Upon arrival, YHC was informed that it was field day at some schools today, so this was dubbed our version of field day. Ring of Fire consisted of 1 minute AMRAP at each station with a 15 second break between stations, rotating at the sound of the air horn until PAX visited all stations.

Pain Stations:
1. Jump rope
2. Merkins
3. Curls with 2 rocks
4. Squats
5. Build a Bears
6. Lunges
7. WW I’s
8. Burpees

Once all 8 stations were hit, we ran a lap around Lassiter Mill and back to Goodwill. We stopped at the guardrail for 15 rows IC, 10 dips IC, 10 derkins.

Rinse and repeat for round 2.

Mosey back to start. YHC and 187 put back the rocks while Shamwow! led a round of shoulder taps.

Mary:
LSF x20 IC
American Hammer x20 IC
Homer to Marge right leg up x20 IC
Pickle Pounders x20 IC
LBCs x10 IC
Plank hold x10
Freddie Mercury x20 IC

Announcements:
Need Q at Purple Cobra next week. Sign up on the Q sheet!
Memorial Day Murph – see Slack for details.

T-Claps (Recognition):
We had a lot of strong jump rope abilities this morning. Nice moves Deadbolt, Plex, Tube Socks!
Dawgpound for 2 years with F3.

Prayer:
187’s neighbor Tom, Pablo’s mom, Dahmer and M’s test results.

At the car wash

/in /by

 Great morning for a virgin Q. 16 PAX came out in resistance of the fartsack! Great job men!! 

Warm Up:

Warm up lap, Side straddle, Good mornings, arm circles, daisy pickers

The Workout:

(Mosey to the loading dock/dumpsters)

-2groups (20 count in cadence and rotating exercises)

Wall sits / Peter Parker’s

Balls to the wall / American hammers

(Guard rail by the car wash)

3 sets Merkins 10, Dips 10, Derkins 10

(Parking lot good will)

-Accountability partners

 1 partner Bear crawl to the end of parking lot, 5 Burpee‘s, sprint back

1 partner LBCs

 Total of 21 Burpee’s

Mary:

Low slow flutter, Freddy Mercury,  ridiculous boat canoes, Homer to Marge

Announcements:

Need Q for next 2.0 workout, Fritter foundation is sponsoring holly spring a food pantry. Bring canned goods and non perishables to AO’s for donation.

Prayer:

Warbucks friend Lauren for health and recovery and Dovetails friend Nathan for guidance and support at home.

All these walls for my balls

/in /by

24 Pax came out this morning to get stronger. 10 for an EC run by Midget’s House. For those of you keeping up, today was Lucky Charm’s last workout at 49. #respect

With today being the last day of Testicular Cancer Awareness Month YHC wanted to appropriately theme the workout. If you haven’t yet – CHECK YOURSELF at least monthly. If you have any questions about what you are doing check with Banana Seat. Thanks for his leadership this month and his dedication to get to all of the AOs and spread the message.

EC: Banana Seat, Pablo, Dumbo, Dahmer, Aquaman, ShamWow, Warbucks, Maybelline, 187, Axe
FNGs: Welcome to FNG Cricket.
Warm Up: All ICx10 – Good Morning, Imperial Walkers, Hillbilly’s, Fazio Arm Circles, Seal Claps, Overhead Claps. 5 Bropees (with your partner)
The Workout: Pax took a mosey down the path behind the shopping center to the end. Along the wall we did sets of Balls to the Wall and People’s Chair. Set 1 was done with all 24 Pax making a 10 count and Set 2 was a 5 count.

Pax then mosey to bank parking lot to start the second grouping. Pax start with BALLS – 5 Burpee, 10 American Hammer, 10 LBC, 10 Low Slow Flutter, & 15 SSH. Run to the dumpsters at the other end and repeat BALLS. We did this a total of 2 times at each location running between.

Finishing the previous grouping at the dumpsters, PAX and partner did alternating sets of Balls to the Wall and Squats. Total of 5 sets starting at 25 and decreasing by 5 to 10 (done twice).

Mosey back to the flag for Mary.
Mary: Low Slow Flutter ICx20, Homer 2 Marge ICx10 each leg up and ICx20 regular, Have a Nice Day.
Announcements: 2.0 Workout Saturday, F3 Dad’s Camp Registration
T-Claps (Recognition): Lucky Charm’s
Prayer: CrabLegs, Raleigh PD Office Ainsworth

It was an honor to lead you men this morning. I’ll do better next time.

The house always wins…

/in /by

Warm Up:

Burpees (5)

SSH x20

Imperial Walkers x15

Windmills x10

Hillbilly x10

Boarding doors closed and we were off to Vegas…

The Workout:

After warm-up, PAX were graciously welcomed after their mosey to the back parking lot at the Methodist Church (AKA Vegas for the day). A game of cards was set up for a high-stakes thang. Here’s how it went down:

PAX split into 2 teams. YHC explained that there were a full deck of cards split between two piles for each team – 1 at the end of the parking lot and one where they arrived. Next to each pile of cards were the instructions outlined below. As each card was drawn, it was matched with the exercise & done as a group IC. Then a sprint down to repeat with the other deck. Rinse and Repeat until time called.  YHC explained that team with the most cards when time is called wins no Burpees.

VALUES:

A – Burpees (10)

K – Plank Jacks (10)

Q – American Hammers (10)

J – Diamond Merkins (10)

10 – Prison Squats (10)

9 –  Hello Dolly’s (9)

8 – Carolina Dry Dock (8)

7 – Burpees (7)

6 – Bobby Hurley’s (6)

5 – Pickle Pounders (5)

4 – Star Jump (4)

3 – Jump Lunge (3)

2 – SSH (20)

Joker (2 in deck) pull another card for exercise & add 5 Burpees

**The House always wins in Vegas** Both teams did 10 Burpees. Let’s just say there were a lot of Burpees done by Team 1. 

Mary:

Plank hold for Flight #6 from Vegas – while Elvis made an appearance

Plank Jacks x20

Figure 8’s x10

LBC x20

Homer to Marge x10 + RL/LL x10 each

Have a nice day.

Announcements:

Dad’s camp sign-up is available. See link in channel.

Prayer:

Crablegs who finds out this week about his next steps in the trials. Others unspoken. YHC took us out.

The Path to Nowhere

/in /by

YHC posted a pre-blast promising some Easter fun and didn’t want to disappoint. I rolled up at 0445 in time to refuel the Trailblazer and do a little exploring. With a full tank and flag planted, YHC headed out to hide some Easter eggs and see where an oddly placed sidewalk went. After stashing the eggs, it was off for the mystery path. It appeared to run behind the parking lot, but there was only one way to find out. So YHC in an anticlimactic kind of way headed down the trail. This turned out to be a nice wide .25 mile greenway trail that ends just behind Jiffy Lube, perfect for today’s warm up. Today’s workout brought out 16 PAX, with 6 for EC. 4 for the standard EC and 2 EC commuters. Promptly at 0530 YHC found no FNGs and we were off.

EC: Chips, Dahmer, Pablo, Warbucks, Lipstick, 187

Warm Up:
Warm up jog down the path to nowhere. We stopped at the end for:
SSH x20 IC
Mtn climbers x20 IC
Sir Fazio arm circles 10 forward/10 backward

Ran back path and crossed road to doctor’s office parking lot

The Workout:
Partner up for accountability. Bunny Hop Burpees (burpee + 3 bunny hops) around parking lot with lunge walk back to pick up the 6 for those over achievers such as Lucky.

Mosey back to start.

It was at this point that YHC noted a failure as the Q. I put PAX in danger as we crossed the busy Holly Springs road. We should have (and will next time) ran up to the crosswalk and crossed safely. Instead, we had a surprise game of Frogger, that we luckily won.

PAX split into 4 groups of 4 for an egg hunt. Group 1 did indian run to end of lot and retrieved an egg filled with an exercise. PAX held plank until 1st egg was returned and exercise was called. PAX did exercise (AMRAP) while Group 2 retrieved and egg. Multiple PAX jokingly called more Bunny Hop Burpees, so I’ll take it that those were a hit.  This was repeated until all eggs were collected and all exercises were completed.  That jerk the Easter bunny left us the following exercises:
Hand release merkins
Captain Thor
Squats
Jack Webb
Pickle pounders
Plank jacks
Low slow flutter
Side straddle hop
Wide-grip merkins
Burpees
Dan Taylor
V-ups
Jump lunge
Star jump
Shoulder Taps x50 IC

Mary:
Circle up at start for:
LBCs x20 IC
Low slow flutter x20 IC
American hammer x20 IC
Have a nice day

Announcements:
See social media
Dirty Pipes interested in swim meet-up,will connect him to #tri-sprint Slack channel.

Prayer:
Injured PAX
Crablegs drug trial

YHC took us out.