Pairs and stairs

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

FNGs: Nope

Warm Up:

SSH, Good Morning, Sir Fazio F/R, Hillbillies, Imperial Walkers, Moroccan Night clubs, Seal Claps, Overhead Claps, 5 Burpees OYO for BnB being late

The Workout:

Thang 1: partner DORA – 100 Merkins, 200 squats, 300 LBC. 1 partner runs to top of stairs in parking deck, back down. Switch with partner doing exercises.

Thang 2: Urkins, Dips, Plank Hold, Low Slow Flutter x3 rounds

Thang 3: Peoples chair 10 count each PAX, BTTW x5 each PAX, Monkey Humpers x10 – 3 rounds

Mary: Popcorn – Homer to Marge, pickle pounders, Freddie mercury, crab cakes, 100 tap the ground, heel taps, J-Lo’s, stretching

Announcements:

Downrange looking for rental, BnB and Firefly leading shovel flag event 3/8, Shooting Blanks looking for company on Tobacco Road Marathon

T-Claps (Recognition): all PAX for a strong showing

Prayer: Banana Seat aunt passed, unspoken, sick and injured

Reach out to guys you haven’t seen in a while.

No cows at Downtown Train…but we kept MOOving

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

FNGs: none

Warm Up: side straddle hop, windmills, frankensteins, imperial walkers, hillbillies, sir fazio arm circles and a plank hold around the circle for a late arrival.

The Workout: Moseyed to the closest corner by the parking deck. Script was 7 of Diamonds, first exercise at each corner of the block was 7 IC plank jacks. 2nd lap was 14 IC low slow flutter. 3rd lap was 21 merkins. 4th lap was 28 squats. We finished with 20 side straddle hop before heading to the rocl pile. 

Gathered some rocks and proceeded to do two rounds of 20 overhead press, 20 ruh rohs, 20 skull crushers, 20 chest press and a mix of carolina dry docks and erkins. 

Mary: Homer to Marge, heel taps, box cutters and some others

Announcements: Pumpkin Spice going for a 5 pack. Site Qs be sure to be posting a flag at our AOs.

 Prayer: Captain Kangaroo F3 Raleigh

Answering the Bat Signal at Downtown Train

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

BnB needed a Q and put out the bat signal yesterday – YHC was honored to answer the bat signal and lead today.

FNGs: Nope

Warm Up: SSH, Hillbillies, Imperial Walkers, Sir Fazio F/R, Seal Claps, Overhead Claps, Samson Hold

The Workout:

PAX moseyed to the parking deck for a DORA – split up into 3 groups of 3 and completed the following: 150 Merkins, 200 squats, 250 LBCs. 2 partners ran up and down the stairs at the end of the parking deck while the other member of the trio did exercises in the deck. Switch on and off until all exercises complete.

PAX sprinted length of the parking deck together.

PAX then completed 3 rounds of a circuit consisting of people’s chair, erkins, and dips.

PAX went to rock pile and completed curls for the girls, overhead press, ruh rohs, chest press, skullcrushers.

Mary: Homer to Marge, Heel Taps, Boxcutters, Low Slow Flutter, Yoga/Stretching

Announcements: Wild Turkey new job starts today, pick up Qs at 3-Alarm Fun Run on Tuesdays

T-Claps (Recognition): Abe for organizing trash pickup EC before the ME. I participated along with Stickers.

Prayer: My dad dealing with carpel tunnel, sick and injured PAX, YHC took us out

‘Twas the Week Before Christmas

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

FNGs: Zero

Warm Up: Side Straddle Hop, Good Mornings, Windmills, Daisy Pickers, Frankensteins, Hillbillies, Imperial Walkers, Sir Fazio Arm Circles

Bondo with the good call for a count off before we Moseyed to the Parking Deck! Thanks Bondo!

The Workout:

PAX planked whenever the poem was being read and they were not performing another exercise.

Twas the week before Christmas, when all through downtown

Not a sad clown was stirring, only the PAX.

The burpees  (10 oyo) were finished in the parking lot with care

In hopes that St. Nicholas soon would be here

The PAX were planking all cold on the ground

While visions of 20 monkey humpers danced all around

And Cancun with his stinky gloves, and Abe in his cap

Had just settled down with the PAX to do 20 plank jacks.

When out on the grass, there rose such a clatter

The PAX sprang from their plank to see what was the matter.

Away to the other side (across the parking deck – touch the wall and return) we flew like a flash

Sprinting vigorously, we completed the dash.

The concrete at the feet of the of winded PAX

Gave the luster of 20 in cadence smurf jacks

When, what to our wondering eyes should appear,

But Stickers and 8 tiny exercises so near.

A little old Q, so lively and quick,

I knew in a moment, this must be a trick.

More rapid than eagles his courses they came,

And he whistled and shouted and called them by name.

Now Little Baby Crunches (ICx10), now Mountain Climbers (ICx10), now Squats (ICx10), now 10 OYO Burpees

On Merkins (ICx10), on Side Straddle Hops (ICx10), on Lunges (ICx10), on Side Lunges (10 each leg)

To the end of the parking deck, to the base of the wall

Now dash away, dash away, dash away all! (sprint back to other end – touch wall and return)

So up to the other end the PAX they flew

With a sleigh full of toys and Stickers, too.

And then, in a twinkling, I heard on the ground

The sound of feet as more mountain climbers (ICx10) came ‘round.

As we drew in our hand, and did 10 Merkins

Down the slide Stickers came with a bound

He was dressed all in red, from his head to his foot,

His clothes were all tarnished, in sweat and dirt.

A bundle of toys, he had brought on his back

He looked like a peddler just opening his pack.

His eyes, how they twinkled, his dimples how merry.

His cheeks were like roses, his nose like a cherry.

His droll little mouth was drawn up like a bow

And the beard of his chin was gone, oh no!

The stump of a pipe he held tight in his teeth

And the smoke it encircled his head like a wreath

He had a broad face and a little round belly

That shook when he laughed like a bowlful of jelly.

He was lean and mean, a right jolly old creature

And everyone laughed when they saw him,

he had the weirdest of features.

A wink of his eye and a twist of his head

Soon let me know, we had nothing to Dredd.

He spoke not a word, but went straight to work.

Laying out presents, then he turned with a jerk.

And laying a finger on his nose,

Giving a nod, up the slide he rose.

He sprang to his sleigh, to his team gave a whistle,

And away they all flew like the down of a thistle

But I heard him exclaim, as he drove out of sight

DO 20 OYO Burpees YOU’LL BE ALRIGHT!

Mosey to Ampitheater to open a present!

But wait, what’s this?! Santa left us a present?? 

We opened the present and found a Tea Party Set: 10-20-30-40  (Perform 10 Dirkins, 20 Irkins, 30 Dips, 40 Step Ups)

We wrapped with the Little Merkin Boy at the end. (PAX Plank, while we Play Bing Crosby’s Little Drummer Boy and every time we get parump-a-pum-pum – do a merkin)

Mary: Homer to Marge, Box Cutters, Heel Taps, Supermans, Low Slow Flutter, WWIIs followed by stretching to close us out

Announcements: Backblasts are a big part of F3, and a help to fellow PAX looking for ideas or to see if an AO is active. Downtown Train closed for Christmas next week. Banana Seat with Purple Cobra Q tomorrow. 3Alarm Christmas party tomorrow at 6pm at his house. Reach out to PAX you haven’t seen in a while, check in and see how they’re doing.

T-Claps (Recognition): Pumpkin Spice wedding anniversary today! Welcome back to the gloom, Kosher! 

Prayer: Sick and injured PAX, Bondo’s brother Jimmy hospitalized battling COVID.

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Comparing rocks

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

FNGs: none

Warm Up: SSH, Daisy pickers, imperial walkers, 5 burpees, hillbillies, Sir Fazio Arm Circles, seal claps, overhead claps

The Workout: We moseyed over to the rock pile where PAX were instructed to get a mediumish rock for a good deal of reps. We circled up at the amphitheater.

Curls for the girls in cadence x30, Tris for the guys in cadence x30, ruh rohs in cadence x30, squats x30, WWIIs x30. Dropped the rocks and did a bear crawl down the sidewalk to the library door then mosey back.

Round two was the same but the counts dropped to 20. Round the saw counts of 10. Returned our rocks and moseyed around to the semicircle parking lot.

PAX lined up on their six for Guantanamos. We got two rounds in as we went almost all the way around the semicircle. On our way back to the start, we lunge walked past the book drop-off.

Mary: popcorn Mary took us right up to time.

Announcements: parking lot Coffeeteria (thanks to BnB) after the workout at Cletus/Crazy Ivan this Friday, stay hydrated and learn CPR

Prayer: Gizmo’s mom, man that Plunger saw at the golf course

We even got 1.99 miles in

/in /QIC:
PAX: , , , ,

FNGs: None

Warm up: Mosey to The Block garage. High Knees, Butt Kick, Side shuffle. SSH, GM, Arm Circles, Claps, Daisy Pickers.

The Workout:

5 rounds. PAX shared the count.
10 inverted rows
20 LBC (in cadence)
30 Squats
Mosey to Block Amphitheater
10 Derkins
20 Boat/Canoe
30 Step Ups
Mosey to Block Garage

Mosey back to the flag

Mary – a few stretches

Got 1.99 miles in. 

Announcements: 2nd F Friday lunch

T-Claps (Recognition): 

Prayer: Best in Show’s mom and mother-in-law’s health; Hasselhoff’s friend lost his father

Six Souls Survive Sevens on S(C)emetery Summit

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

FNGs: None

Warm Up: Quick Mosey, SSH, Windmill, 10 Merkins. Another mosey

Thang 1:

7s on Cemetery Hill: Squats at the bottom, Burpees at the top. (The Humidity was worse than the hill)

For the last round of each we added a twist. 

After completing our last burpee, PAX circled up for a 1 at a time 10 count merkins around the circle. While each PAX pushing the earth down, the other PAX held a low merkin position (similar to a plank, but the bottom of a merkin). 

After completing the last six squats, PAX circled up for a similar exercise as the the top of the hill, only this one featured squats/squat hold.

Thang 2: All PAX moseyed back to the flag, with a quick stop along the way for some calf raises and dips along the curb. We then visited the small rock pile in the corner of the parking lot for some rock work. Colt 45s, Groundpounders and Goblet Squats. We then circled up for a game Q called ‘Duck Duck Bear’: in a circle, each PAX held a bear crawl position (knees low, waist at a 90 angle). In sequence, a PAX would circle the group while performing a bear crawl, the remainder held still. Hold until all have completed a circle. @Batboy made sure to call out “Duck” as he passed each person.

Mary: Homer to Marge, Freddy Mercury’s, Superman, Yoga

Announcements: @Batboy on the Q tomorrow at Purple Cobra, 

Prayer: @Best-In-Show’s Mom, MIL and FIL who are all battling issues. Strength for them, strength for him and his M as they are caretakers. 

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Early 51 Birthday Q

/in /QIC:
PAX: ,

FNGs: None

Warm Up: lap around the Culture Center/Library; GM, WMH, Arm circles/seal & overhead clap.

The Workout:

Circuit One: 3×17 SSH/Mountain Climbers/LSF

Lap around library

Circuit Two: 3×17 Durkins/Urkins/Dips

Circuit Three: 2x Colt “51s” /Bolt “51s” / Triceps (17 count) w medium size rock 

Circuit Four: 2×51 count People’s Chair and BTTW. Modified w Australian Ass Smackers if desired.

Mosey back to the flag

Mary: Round of 10 count in cadence abs: LBC, AH, H2M, Air Bender, Hundreds. Finished w hamstring and runners stretch. 

Announcements: Picnic , CSAUP and Memorial Day Murph coming up. Check Slack. 

T-Claps (Recognition): My 51st birthday tomorrow , May 23rd.

Prayer: My M is in Israel- safe travel; Plunger’s M having a procedure tomorrow. 

UvU DORA at DTT

/in /QIC:
PAX: , ,

FNGs: Nope

Warm Up: Good mornings, SSH, Moroccan Night Clubs, Sir Fazio F/R, Seal Claps, Overhead Claps

Moseyed to far end of parking deck.

The Workout:

A you vs you DORA. Complete 50 Merkins, 100 LBC IC, 150 squats, AMRAP each set, run to top of stairwell and back between each set, back down. PAX decided to stay together for counts to push each other and keep mumblechatter going.

After complete, did BTTW x20 each PAX, people’s chair x20 each PAX.

Moseyed to rock pile abs grabbed a medium rock. Completed chest press, skullcrushers, curls for the girls, overhead press, ruh rohs.

Mosey back to flag.

Mary: Homer to Marge, Box cutters, low slow flutter, low slow flutter again, American hammers, and a little light yoga/stretching to finish it out.

Announcements: Davis (3-Alarm) birthday coming up

T-Claps (Recognition): All of the guys who did the smoky mountain relay, guys who pushed 3alarm and Wolfie this weekend at spring classic, all volunteers too.

Prayer: Boucher’s friend John who lost his dad to cancer

YHC took us out.

39 is the magic number

/in /QIC:
PAX: , , ,

YHC came out to be the conductor at Downtown Train after a funfilled weekend celebrating my 39th birthday. The number 39 was in play throughout the workout. UFO pulled lots of PAX in, but 3 HIM showed up to help me wear off the birthday hangover.

FNGs: Nada

Warm Up: SSH x 39, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Good Mornings, Imperial Walkers, Hillbillies, Moroccan Nightclubs

The Workout:

We moseyed over to the amphitheater for 3 rounds, 6 exercises, 13 reps to total 39 reps of each exercise.

Mixed up some of the ab work along the way to keep things fresh.

First round was Dips, Derkins, Step ups, high plank hold 13 count each PAX, BTTW 13 count each PAX, people’s chair 13 count each PAX.

Second round was Dips, Derkins, Step ups, chillcut plank hold 13 count, BTTW 13 count, people’s chair 13 count.

Third round was Dips, Derkins, Step ups, low slow flutter IC, BTTW 13 count, people’s chair 13 count.

We moseyed over to the rock pile for 3 rounds of exercises with rocks, added an exercise each round. Again 13 of each for a total of 39 was the magic number.

First round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras

Second round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats

Third round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats, bus drivers…to which there was much complaining.

Note: Wild Turkey also let out a thunderous bellow from his bowels during this set…poor Plunger was beside him and downwind…mentions of Bobby Boucher’s absence and possible Tex Mex #2 explosion explaining said absence…

Mosey back to flag

Mary: LBCs x39, American Hammer, Low Slow Flutter, Homer to Marge, Pickle Pounders, a little light stretching.

Announcements: Sign up to volunteer at NC Spring Classic at Bass Lake. See Slack or contact Abe for details.

T-Claps: Plunger for getting back out in the gloom!

Prayer: Davis (3-Alarm), my MIL going through radiation treatments for breast cancer.

YHC took us out.