Crazy Ivan & 27 Years of Bliss

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

FNGs: None
Warm Up:  Saw that Crazy Ivan was open on the Q sheet and ventured back to an ol’ friend.  Pre-blast mentioned heavy weights, kettle bells, running and the number 27.  My wife an I were celebrating our anniversary. More to come.  30 SSH, 10 Sir fazios, 10 OH claps, 10 seal claps, windmills, good am and 7 burpees OYO; mosey through bottom parking deck to the chagrin of Pumpkin Spice.
The Workout: PAX partnered up.  One PAX farmer carried two 50lb dumbbells (complements of Popinski) and walked 27 steps.  PAX dropped bells and ran back to his partner requesting help (similar things happen with our spouses, e.g. car breaks down, flat tire, etc). While the farmer’s carry was happening, Other PAX were engaged in 10-27 count exercises that included swings, tricep curls, upward rows, halos, figure 8s, lawn mowers, ground pounders, bend over squats.  Once everyone had a chance to Farmer Cary, YHC threw out a trip to the store for some milk.  One PAX of the two-man team ran up & down the stairs and then around the building.  More kettlebell exercises including plank slaps, soccer bells, squats, etc.  Emeril and Dawgpound helped out lead exercises when YHC Was taking a trip to the store.  Balls to the walls for a 27 count followed by 4 quick burpees OYO.  I asked the PAX if they got eggs at the store.  Nope.  We all have heard that before, right?  Back to the store running around the building.  During the workout, I asked each PAX to learn three things about his wife/girlfriend. (exception with Hardy).  Their new info would be shared later.  From our six, we did more kettlebells including nipplers, straight arm curls and 6 inches.  Midget love handles, upright rows, and overhead from our knees.

Mary:  held various plank and Superman positions learning three things new about each PAX member’s wife/girlfriend.  YHC shared some marital bliss thoughts/input with FloJo adding to my soapbox.  Finished with some stretching over good mumble chatter about working at your marriage.  Love language book.  Great read.  Communication a must.

Announcements:  HS Food Pantry/Cupboard workday; Ruck to Mama’s

T-Claps (Recognition):  celebrating 27 years of marriage – thank you God

Prayer: YHC took us out.  PAX And PAX’s spouse looking for employment; those impacted by COVID-19; UNSPOKEN.

Honor to lead.

 

Golden number 27 twenty seven made of inflatable balloon with golden ribbon isolated on white background

A Fire Hose, 2 Snot Rockets, and an Anniversary

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

What a great year! The great men of F3 have pushed me everyday to be a better version of myself. A year ago, like many fellas out there, I was dead in my tracks and had no sense of acceleration anywhere in my life. Then, Katniss made one choice to EH me into a workout and I made one choice to go. Never underestimate the power of 1 choice, 1 invitation, or 1 time of “showing up” and the influence it may have on another’s life.  40 lbs. lighter, ran a relay (BRR) in the middle of nowhere, stronger, faster, smarter, connected…and…I hate running much less! All things that a year ago seemed out of reach and the workouts we do seemed crazy. I literally “hung up my gloves” 5-6 years ago, lost my wolfpack and accountability, was beat down and injured, and without a physical pursuit. So I took the path of least resistance and settled for mediocrity. F3 has helped me take all of it back! Plus, I wear expensive running shoes now. Thanks men! The workout below incorporates many of the blurry elements of the first workout I posted at 1 year ago.

EC: YHC, Dahmer, Nemo, Katniss, Cupid, Shamwow!

FNGs:none
Warm Up: SSH x 30, 12 IC counts of Good Mornings, Imperial Walkers, Hillbillies, Seal Claps, Overhead Claps, and Daisy Pickers.
The Workout: Group split in two. Group 1 does Indian run around the Underworld garage with fire hose wrap. Indian runner carries hose to front of line, pax exchanges until last man gets it. All pax in group carry the hose twice.  Other group performed series of BTTW, People’s Chair, and alternating single leg deadlifts.  Groups switched and repeated.  We all the Cusacked our kettlebell to the far end wall.  Pax did 20 Goblet Squat, 20 Merkins, and an all pax 20 count of People’s Chair.  This…was…challenging! YHC dispatched himself very quickly following this as group was held in suspense before see it was only YHC’s snot rocket fire 1! Back to work.  20 Goblet Squats, 20 merkins, 10 each single leg deadlifts, and an each pax 20 count of BTTW.  Many grunts and choice words during this time! Group recovered for YHC to fire snot rocket #2 away from the group to a few cheers.

Group moved over to the low wall for a series of Irkins, Dips, and Dirkins. Counts were 15 and then 10.  Back to the kettlebells for a series of OYO exercises for 20 counts. Exercises were: Swings, Figure 8, and Halos.  Pax were instructed to do bell merkins until the whole group was finished. Repeato except lower rep count to 15.

Next, 2 rounds of pax performing about a 20 yard bear crawl, doing 7 lawn mowers each side with kettlebell, lunge walk back, then hold BTTW until the six was in.  Cusack the bells back for Mary.
Mary: 10 counts of Midget Cookie Pouches, LSF with bell, and Pickle Pounders.  Also did plank hold with 25 IC Mountain Climbers.
Announcements: Work at HS Food Cupboard tomorrow. Check 3rd F Slack. Tetanus will bring us the next Ted Talk at end of October. Details and teasers will be on 3rd F Slack as well.
T-Claps (Recognition): All the pax who’ve pushed me and posted with me at workouts. Especially, my 3rd Watch ShieldLock brothers, my 12 man BRR Boxcars team, Deadbolt for Q ing the workout that got me hooked, and Katniss, for that EH that has highly impacted my life.
Prayer: Bondo’ granddaughter Piper is home! Prayers for F3 Grandstrand and a lost brother and police officer.  Katniss took us out.  Honor to lead. Here’s to the next year of getting faster, stronger, and probably crazier!

Sweaty Balls

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

In FNGs: none
Warm Up: SSH, good morning, sir fozzy, R over L, five Burpee’s
The Workout: Taking turns caring the atlas ball (75 pounds) to and from. All others repeated rotating exercise with the kettle bell. Lawnmower, tricep extension, curls for the girls, clean and press, ground pounders, wonder bras
Mary: some core work
Announcements: Upcoming Ted talk. Encouraging others to volunteer to do a Ted talk.
Prayer:  all spoken and unspoken

I Hereby Delegate…

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

A rainy morning on this Friday as fellas rolled in to the Underworld for Ivan.  The usuals were there including Dawg and Chaps.  Dahmer came running in on the solo EC.  A surprise post by Midget, considering he usually posts down at KungPOW these days.  Finally, Buford rolled in giving us 6 pax so YHC could enact his plan.
Warm Up: SSH x20, Good Mornings, Imperial Walkers, Hillbillies, Frankenstein’s, Sir Fazios all x10.
The Workout: Each pax took turns as the “timer” and ran up the 3 flights of stairs and did 5 merkins before returning. The other pax completed 3 rounds of these exercises: Figure 8, Clean and Press, Swings, Lawnmowers, Midget Cookie Pouches, Halos, Horn Squats, Wonderbras.
Mary: For the final round, pax acting as “timer” would do 3 burpees followed by ascent and descent of stairs whilst other pax did: H2M w/bell, LSF w/bell, Midget Love Handles, Polish Twist, Pickle Pounders, and Plank Hold.
Announcements: Dahmer on the 3rd F Ted Talk Tuesday night. Virtual Holly Springs Half to be run in Nov. Check the Slack.
T-Claps (Recognition): Dahmer on the EC and TedTalk.  Chaps on stepping up to Q and…being a financial advisor, YHC hereby nominated this HIM to give a Ted Talk.
Prayer: Pax who are injured or sick.  Moby and his family with loss of his dad. Dahmer took us out.  Honor to lead men!

I came for a Workout not just Running

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

EC: Emeril, Full house, Shamwow, Dahmer, Fanny Pack
FNGs: Chubbs – First job was at a driving range Chubbs is from Happy Gilmore

Warm Up:
51 Side Straddle hops to honor our favorite salty Carpex Pax Lucky Charms

The Workout:

6 Rounds of 5 Exercises. Do one exercise every minute on the minute (EMOM)

Lucky:
Ice Skaters 30 Reps
Swings 30 Reps
Push Press 8 Each Arm
Burpees 20
Horned Squats 30 reps
Normals:
Ice Skaters 20 Reps
Swings 20 Reps
Push Press 5 Each Arm
Burpees 10
Horned Squats 20 reps

Finisher:

6 Rounds EMOM
5 Push Press Each Arm
20 Swings

Mary:

4 Minutes of Onnit’s Six-minute abs (2 Rounds)
10 Seconds Plank
10 Seconds Knees to Elbows
10 Seconds Mountain Climbers
20 Seconds Hug your knees situp
20 Seconds Freddie Mercury
20 Seconds Polish Twist
20 Seconds Bowl

Announcements:

Mulch Sign up and do it
T-Claps (Recognition):

Cobra Kai: Those that came to learn how to Strike First, Strike Hard, No Mercy
Prayer:

Man who lost his life in carjacking

Upper body burnout

/in , /QIC:
PAX: , , ,

Warm Up: SSH, good morning, sir Fazio arms, Daisy pickers

The Workout: One minute of work, 10 second rest, five rounds of five exercises

-Rows, Tricep extensions, squats, curls for the girls, Clean and press

Mary: 15 minutes of core work with the bell

Announcements: Sign up for mulching

Prayer: Snap is opening a new practice. Prayers for a smooth opening and much success.

Pumpkin spice has helped two young men get signed up for a early law-enforcement Academy. Prayers they stay focused and motivated

Up and Down

/in /QIC:

PAX: Pumpkin Spice, Chaps, OJ, Lucky Charms, Snap

This was YHC’s first time being the Q at a kettlebell workout.  I think I succeeded at wearing everyone out and we all came out stronger.

FNGs: None
Warm Up: Mosey around the block, SSH, windmills, Fazio arm circles, Michael Phelps, maybe a few others

The Workout:

Modified DORA (don’t even know why we’d call it a DORA at this point) – After a lecture on perfect form and making easy things hard, we shared 100 curls for the girls, 100 tricep extensions, and 100 LBCs with a twist with our kettlebells, switching back and forth while our partners ran the stairs.

30-20-10 ladder – We moved out to the parking lot hoping for some more air circulation (didn’t really help) fora set of 30 Pullover WW2s, 30 plank rows, and 30 clean and press.  We followed that with a set of 20 of each, and then a set of 10 each.

Tabata – 30 seconds on, 10 seconds off off of Wonderbras (we threw in an extra 45 degree angle), sumo squats, kettlebell swings, and Midget love handles.  Made it through 2 total sets.

Mary: With 2 minutes or so left, we held a plank for until 6:15 mixing it up with some shoulder taps and pickle pounders.

Announcements: Mulching and the Derek Davis Memorial Run in 2 weeks.

Prayer: Pumpkin Spice has been working with a young man that recently moved out and has his own place now, prayers for him and all the other crazy things going on in our country.

Big Red or Little Pink?

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

YHC had pre-blasted that we’d possibly be grabbing some fresh air and that running was mostly off the table. That’s good because Chaps had reached out mentioning he was bringing an FNG, and like with all FNG’s we wanted him to come back! So running was mostly off the table except for Lucky Charms who did laps between all his sets…instead of just after the stacks. The rest of us ran minimally.

EC: YHC and Dahmer had some solid mumblechatter along the way!

FNG’s: Welcome Lil’ Teet! More on that later…
Warm Up: SSH x 30, Good Mornings, Imperial Walker’s, Hillbillies, Sir Fazio’s F/R, and Frankenstein’s
The Workout: Un-stacking and re-stacking 4 exercises in rounds. Round 1: Goblet Squat, Bell Merkin, Midget Cookie Pouch, Swings. Do all exercises in sequence for 20 reps, then 15 reps, then 10 reps. Run a lap. Round 2: Same procedure, but exercises change to Thrusters, Lunge with rotation, Lawnmower rows, and on your six pullovers. Unstack the reps and run a lap. Round 3: Repeato the procedure but exercises change to Figure 8’s, Halos, Boobity-Boobity’s, and Midget Love Handles. Run a lap. Basically, all pax got through three rounds and started re-stacking or almost completed round 4, which was to build up (10-15-20 reps) where we left off. I think Lucky almost got back to the first set…beast!

Mary: 20 Midget Cookie Pouches, 20 LSF’s with the Bell, Pickle Pounders, and plank hold for all pax 10 count. Have a nice day! So in naming our FNG, we ran into a bit of a SNAFU. He stated his hospital name, age, and said “Big Red”!  Man…that would’ve been a good name, but there is no naming yourself at F3. Lucky promptly said, “hey, what about Little Pink!” That would’ve been good too. But turns out, at some point in FNG’s life…he got to be a Chick Fil-A cow on a college campus and watched alot of hotties as he said walk around but he couldn’t schmooze with them. YHC offered the name “Hard-On” to alot of laughs. But in the end…Big = No, Cow = Teet, Lil’ = Not Big = Lil’ Teet!
Announcements: Mulching continues, sign up for the Derek Davis Memorial 5K to be run together on August 20th at Tiger Blood. Check the Slack!
T-Claps (Recognition): Good work Lil’ Teet…keep coming back. Good job on the EH Chaps!
Prayer: Our community, military, first responders, our nation for unity, our teachers for sanity. Pumpkin Spice and family continue to support a young man who’s in a tough spot and needs guidance. Honored to lead!

All Upper body at Ivan

/in /QIC:
PAX: , , , ,

FNGs: None
Warm Up:

Circled up at the top of the parking deck.

Foot Trace
Tootsie Rolls
Hip Barrels
Spinal Twist
Shoulder Shrug
Neck Stretch

The Workout:

5 Rounds of the following Exercises. 30 Seconds Reps 10 seconds rest

Kneeling Clean and Press
Push up On Bell
Lawnmower
Bobbity to Bbbity
Shoulder Press
KB raises
Midget Cookie Pouches

Mary:

Onnit 6 minute abs – Up to 6 minutes or 30 rounds. No stop keep ongoing
10 Second Plank
10 Second Plank knees to Elbows – Nice and Slow
10 Seconds Mountain Climbers – Nice and Slow
20 Seconds Situps Hug your knees
20 Second Bicycle nice and slow
20 Seconds Russian Twist
20 Seconds Bowl

Announcements:

Mulch Sign Up

T-Claps (Recognition):
Prayer:

Saddique

Crazy Ivan

/in , /QIC:
PAX: , , ,

The Workout: warm up , then 5 rounds of rows, overhead press, goblet squats, tricep ext, and curls, 1 minute of work and 10 seconds rest.
popcorn Mary
Announcements: YHC is taking over as site Q.
Bass lake mulch sign up. Fuquay Q swap next month.
Prayer: Pumpkin spice’s wife, and Siddik