You lika to judy chop?

/in /QIC:
PAX: , , , ,

FNGs: none
Warm Up: GM’s, Sir Fazio, SSH, DPs, seal and overhead claps
The Workout: mosey to Emerils hill, stack em’ ups, 10 merk, 15 squat, 20 plank jacks, 25 shoulder taps – PAX alternated at the bottom of the hill running up to the light and repeating.  Mosey over to Wescott  to swing by Kung Pao for judy chop lessons.  HIM learned the judy chop, overhead judy chop, LBC’s, low slow flutter, and WWII’s, mosey to the bottom of the hill at Danager for 7’s, star jumps at the bottom, absolutions at the entrance to the neighborhood.  Mosey back for Mary
Mary: homer to marge, american hammer, have a nice day
Announcements: BRR – some stuff that UTI rambled on about
Prayer: military, Afghanistan, Hurricane Ida victims

Too Many Bush Puns From Which To Choose

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

FNGs:  No
Warm Up:  Good morning, SSH, Merkin, …I dunno, maybe more.
The Workout:  EC Crew – YHC, Dahmer, Full House, and we picked up 187 on the way.  ME added Warbucks, Kosher, Wild Turkey, Cupid, Hasselhoff and Hazmat.

A little back blast background.  A distress call went out the day prior asking for someone to take the Q.  I didn’t want to, I knew I’d stress over putting it together, especially on such short time – so of course I knew I had to.  Get over yourself, Woody.  Put a leash on that anxious overthinking, you’re not organizing a group trek up Everest.  Well, I was right on all points.  Time crunch stress, check.  Overwhelmed by the multitude of exercise options, compounded by unfamiliarity with the vast majority of those goofy F3 names, check (choosing from a menu in a new restaurant can be a nightmare).  I even tried to back out last minute, messaging Cupid to see if he could step in because my stomach wasn’t feeling great – which was not untrue, I really am a bit off in that department, at the moment.  But soon after berated myself rather harshly for that chickens**t move, knowing it was just an excuse.

Realizing at the end of it all, that I’d once again needlessly worked myself into a tizzy because it really isn’t that complicated, check, check.  Stupid brain.

So I decided on stealing the simplest complete routine from the backblast archive, which came from a recent Deadbolt Q.  A bunch of suicides mixed with a bunch of sets of simple moves, for the entire show.  Turned out to be too simple, and after just three rounds, audibles were called the rest of the way.

  • Meet Me In the Middle:  Stole this one from Mookie.  PAX paired up at the bank and ran in opposite directions around the building, meeting on the other side for 10 Patty Cake Merkins.  Repeato for 3 laps (Total of 6 sets of PCM).
  • Moseyed to the middle-ish section of the parking lot, in front of the Tailor shop for the Deadbolt Special.  20 squats, 20 merkins, 20 lunges, 20 LBC, 20 SSH, then suicide run to 3 islands and back.  Repeat for a triple play.  Good show for all, picking up the six on this one.
    • Wild Turkey offered a fist bump on a suicide pass and I whiffed.  Sorry.
  • I couldn’t see how this could go on, so, audible time.  Moseyed to the stank wall for people’s chair, each calling a 10 count.
  • Then maybe LBC, IC?  I think that happened.
    • Disclaimer:  Items listed here may or may not have occurred in this order.  But probably did occur.
  • Mosey to the rail at Dunkin for some dips
  • Back to stank wall for BTTW
  • Mosey to another section of rail for more dips, realized the bushes were too overgrown and was referred to a larger section behind the car wash by PAX.
    • 187 moseyed through the car wash, but emerged on the other side no cleaner than when he had entered.
  • On approach of the more suitable rail/bush setup, many puns, double entendre, and otherwise inappropriate comments were thrown about.  Anyway, more dips here.
  • Mosey to rock pile, surprise burpees along the way.  PAX grabbed 2 smallish rocks for straight-arm shoulder raises, front and side raises.
    • All PAX were successful in throwing their rocks back into the pile except Cupid.  He missed.  Missed the whole quarry.  So PAX did 5 more burpees for that.
  • Mosey back to the tailor shop for a heap of LBC, IC
  • Jail break back to the start.

Mary:  I don’t think so.  Just a bit of stretching for the legs, IIRC.
Announcements:  Derek Davis run this weekend, and reminder that this is also a used shoe drive, so sign up and donate!
Prayer:  Full House’s mom scheduled for knee surgery.

Thanks, men, for the opportunity to battle my insecurities, indecision and scatter-brainness.  Keep coming back, get a little better every time.

Midget finds a new pimp hat

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

FNGs: none
Warm Up: mosey to the Goodwill parking lot – DP’s, SSH, Sir Fazio front, back, seal clap, over head clap, low slow flutter
The Workout: mosey to the hill – bear crawl up, headed to guard rail for some irkins, derkins and dips, next set ran backwards up hill and repeato on the irk, dirk and dip.  Took for the sunrise parking lot, DORA action partner up for 100 calf raises, 150 merkins, 200 squats.  A 7 HIM took the short jaunt back to the rock pile behind the peeter for some curls for the girls, overhead press, and tricep extensions.  One round of balls to the wall and people’s chair wrapped up this edition of Purple Cobra.  While we didn’t find the Zebra cobra, Midget found a pimp hat on the hill and proceeded to put it on his dome…commenting that is smelled like piss, he immediately took it off.
Mary: mosey back to the cars just in time for have a nice day
Announcements: races coming up – Derek Davis and Travis Manion
Prayer: Crab legs, Midget’s friend from GA on GrowRuck that found F3

Wonderful Smells at the Car Wash

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

AO: Purple Cobra
Workout Date: 07/20/21
I was doubtful for the extra credit run this morning, but the high amount of chatter on Slack piqued my interest. I set my alarm and went to bed somewhere in the “maybe”-“likely” range. Somehow I made it. Everyone else did, too, although we didn’t see Maybelline until the end. 100% EC participation.

Warm Up:
State the mission, check for FNGs (expected FNG is a no-show), and give the disclaimer.
Mosey to the bank for warm ups.
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles REVERSE! x10 IC, forward x10 IC
Monkey Humpers x10 IC
Downward Dog and isolated calf stretches

Main Event
1) A Sevens variation I’ve been calling Stationary Sevens. Perform the entire set of Sevens in the same location with no running. Then run a lap around the bank. We did this three times. Merkins/LBCs, Diamond Merkins/Jump Squats, Wide Grip Merkins/Star Jumps (suggestion from Cupid)
2) Mosey to the path behind the shopping center, then mosey down the path to the Jiffy Lube. Scratch that, we encountered a homeless camp at the end of the path, so we turned around and went back the way we came.
3) Mosey to the near side of the mall for BLIMPS
4) Mosey around the front of the mall to the far end. Ignore the PAX suggestions for Balls to the Wall against the windows to the gym. Mosey to the loading dock and grab a couple of rocks (since they are small). Partner up at the loading dock wall for Partner AMRAP Rock Work/Running. (AMRAP=As Many Reps As Possible) One partner exercises, the other runs out and back. Flapjack. Repeato with a new exercise. There was a little confusion on point B for the running. The first group of PAX decided to loop through the Car Wash, so we followed suit. It turned out to be the world’s smelliest car wash. Distance was good though. Exercises were: Curls, Overhead Press, Triceps Extensions, Bent Over Rows, Bus Drivers, and American Hammers.
5) Return rocks and mosey back to start, about half way through there was some mumble chatter about All You Got, so we switched to a sprint to the end.

https://www.strava.com/activities/5656776874

Mary:
Dolly x10 IC

COT:
6 PAX

Announcements:
1) South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex. The slot in Carpex for Ragnarok is still open.

Prayers for the health of our nation. Prayers unspoken.
UTI took us out.

Naked Moleskin:
It was tough to get up earlier for EC, but I’m glad I did. Always good fellowship on those runs. It was nice chatting with Warbucks, and I got some good AO intel in the process.
I hated to miss coffeeteria, but my kids’ last swim meet is tonight, so I needed to get into work earlier.
This was my seventy-ninth #F3Q21 #2021Challenge Q (eighty-first overall). Next Q is Wednesday (tomorrow) at Gettin’ the Runs in JoCoGa/Garner.
-Pigpen

QIC: Pigpen
PAX: Kosher, Maybelline, Cupid, Warbucks, UTI, Pigpen
Workout Date: 07/20/21

We’re doing this again?

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

FNGs:

Not today!
Warm Up:

SSH x20

5x Burpees for Boss Hog being late

10x Good Mornings

5x Burpees for Kosher being late

10x Daisy Pickers

Bolt 45s

Sir Fazio Arm Circles, Seal Claps, Overhead claps
The Workout:

Mosey over to that hill

Bear crawl the hill

Mosey to the butcher’s mart parking lot for four corners – 5x star jumps, 10x merkins, 15x squats, 20x pickle pounders in cadence. Bear crawl the short lengths, jog the log ones. Repeato 3x times much to the chagrin of Slide Rule.

Regroup at the start and get introduced to the Devil Burpee by Slide Rule. Four corners with 5x devil burpees, 10x LBCs IC, 15x Homer to Marge, 20x Low Slow Flutter IC. Crab walk short lengths, jog long ones. Repeato 2x times.

Mosey back to the flag with a stop along the way for some Imperial Walkers.

At the flag we were treated to Roxanne – merkins on Roxanne, Plank Jacks on Red. Apparently the pax weren’t a fan of this song.
Mary:

Various mary exercises x20 IC, including an introduction to the Crab Cake and Breakdancer. A very questionable release of gas got the pax’s attention too.
Announcements:

Q Swap w/Carpex coming up
T-Claps (Recognition):

Boss Hog and Ricoh Suave for getting after it again
Prayer:

Unspoken

Arms Beatdown

/in /QIC:
PAX: , , , ,

FNGs: None
Warm Up: Seal claps, Overhead claps, Daisy pickers, and SSH

The Workout:

This was advertised as a little-to-no running workout, and as a true man of my word, PAX got an arms beatdown.

 

PAX moseyed to the rock pile behind the dumpster and each chose a suitable medium/large rock. With rocks in hand, PAX circled up (away from the dumpster stench) for a rotating COP in a 15-20-15 pyramid fashion. To start, 15 overhead triceps presses were done with chosen rock. PAX then dropped rocks and rotated clockwise to the next man’s rock for 15 rut rows, followed by 15 curls for the girls, 15 bus drivers, and lastly, 15 wonderbras. For the next round, reps increased to 20, following the same sequence of exercises. For the third set, reps decreased to 15, though by this point, admittedly YHC included, PAX were beginning to feel the burn.

 

For a slight break for arms, 2 sets of People’s Chair and BTTW were performed. For the first set, each PAX called a 10 count IC down the line (when counting is not done in cadence, I think PAX are more prone to cheat by counting to 10 quickly). People’s Chair and BTTW were repeated with a 10 count down the line, though this time not in cadence, since I was feeling generous.

 

We moseyed to the rails nearby the Jiffy Lube for some more arm work with irkins and dips. Instead of Elevens, YHC turned it up a notch to Forties (aka Lindsays in the F3 exicon). We started with 30 irkins, with 10 reps of dips immediately afterward. We switched back to irkins, decreasing the count by 5, from 30 to 25 reps, and dips increased by 5, from 10 to 15 reps. This sequence continued until 10 irkins and 30 dips were reached.

 

We topped off the workout with partner suicides. Partner 1 was doing burpees AMRAP while Partner 2 had to bear crawl across the parking lot and back. Partners 1 and 2 flapjacked

Mary: U.T.I. called flutter kicks. We ran out of time for additional exercises. PAX were saved by the bell.

Announcements: 1776 workout on July 4th led by Norm; See Slack
Prayer: Healing for Hasselhoff’s friend having hip issue

Gag Reflex

/in /QIC:
PAX: , , , ,

EC: Full House and YHC

FNGs: Welcome SNARF!

Warm Up:  Frankensteins, SSH, Good Mornings, Imperial Walkers, Hillbillies, Mozy behind the teets

As we mozy’d around the building we talked of the gross Port-o-John used through the pandemic as a grease waste collector.  As we continued we were hit in the face with a smell that was so very awful.  Something had crawled through Lipstick droppings, into the dumpster, ate some old ham, and died wrapped in a baby diaper.  YHC had the old gag reflex engaged and it wouldn’t let up for quite a bit.  We eased into the workout.

The Workout: Windmills as I composed myself followed by a People’s Chair competition (Kosher Wins), then a Balls-2-tha-Wall competition (Pablo Wins)

Mozy’d back to the flag, on the way we did some Carioca – YHC picked up a game from the car that he intended to use for the workout.  The Q-spot was secured late the night before and the creativity was lacking.  The game would guide us through.

Mozy’d to the bottom of THE SAME HILL YOU RAN LAST WEEK™ – Backwards running occurred on the way.

We reached the bottom and YHC threw down the deck o’ cards pulled from his car on the mozy.  The cards were pre-marked with workouts and we went rounds picking cards – completed some Box Cutters, Absolutions, Earkins, Dips, Balls-2-Walls, People’s Chair, Burpees, Sprints, and MORE.

For an Earkins, Derkins, Dips – we needed a rail so YHC announced that any of these cards would mean a run up THE SAME HILL YOU RAN LAST WEEK™

At one point when it seemed we just weren’t sprinting up THE SAME HILL YOU RAN LAST WEEK™ enough, Full House ignored his card and declared SPRINT! – so we did.  It just so happened that the next 3 cards after that one were actually SPRINTS!  as well.

Mozy’d back to the flag as time began to run out.  52 pick-up x2 as the wind blew in the gloom.

Mary:  Freddie Mercs, Pickle Pounders, Homer to Marge, American Hammers

Announcements: Picnic, YHC is looking for 3rd F Qs

T-Claps (Recognition):  All PAX and non-PAX that supported Warbucks.  Awesome show of support for their family.

Prayer:  Prayers for Teresa re: Tequila Sunrise

We’re not doing Irkins are we?

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

FNGs: Nope
Warm Up:
Mosey to dumpster area for: GM, SSH, Imperial Walkers, Sir Fazio arm circles, merkins
The Workout:
Mosey to goodwill parking lot circuit
PAX chose an exercise (1 jump rope, 2 sets of rocks, and rest were bodyweight) for their spot and did that while runner goes to light pole for 10 monkey humpers and PAX rotated through all stations. Round 2 PAX chose new exercises and did pickle pounders by light pole.

Mosey to dumpsters
1 PAX held peoples chair while holding partner’s legs. Partner did 2 derkins and switch. Then all PAX held peoples chair for a 10 count by everyone. Repeated 2nd time with 20 count peoples chair for a nice burn.
There was some mumblechatter about partner irkins, but not on my watch.

mosey across the street for suicides. Stops were end of 6 islands on teeter side of lot – at stop alternate between 10 count of LBCs and LSF.

Mary:
Boat canoes, american hammers, 6 inch hold

Announcements:
Picnic, UNC donations

T-Claps (Recognition):
Woody for his strong F3 start. Almost a month now of nearly posting everyday.

Prayer:
Hasselhoff’s mom, injured PAX

Bondo took us out.

Hitting the Reset Button

/in , /QIC:
PAX: , , ,

It’s been a while since I’ve written a backblast. Not sure I’ve written one this year and the fact of the matter is, I used to enjoy writing them as much as I enjoyed Q’ing and planning the workout. Truth be told, I’ve been in a funk this past year for a variety of reasons.  I can sit here and blame it on a pandemic, make a dozen excuses of why things got in the way and didn’t have time, but when you boil it down to its parts, I got run down.. caught in a bunch of excuses, got salty, and just flat out lazy.

Now that I took accountability for that as your Weasel Shaker- the guy who is expected to follow the rules and ensure others are abiding by the rules. I’m gonna make a pact right now…. I will no longer miss a backblast moving forward and nor should any of you Q’ing an AO. Believe it or not, its more important than the workout itself, in my opinion. Its an account of what you did, who was there, who we lift up in COT, but more importantly its a written account of that moment when you lead and how you did it.

It can be 4 lines, it can be a novel, but write something… anything.  Just do it and feel free to send me a virtual finger letting me know I’m number 1 as you do it… And that’s the bottom line, cuz Mookie said so…

Alright-enough with the PSA’s…So this morning was also a return to the gloom after a week long hiatus.  I have now officially hit the reset button. No more sandbagging, full speed in all areas of F3. Saw a Q slot open at Purple Cobra for this morning while enjoying some time yesterday with the kids at the pool. Figured if I was Q’ing, there would be no way I’d miss posting. Also mentioned it to a few fellow Wescott PAX, while i was leaving, but apparently they had other plans this morning. I’d like to think as I saw them drive past Purple Cobra that they didn’t want any part of my Q after being on 7 days rest, but these Wescott guys are absolute beasts and probably would prefer a Q from our resident Pokemon giving a caveless  caveman workout.

Probably for the best. Arrived a little early. Planted the flag and greeted Maybelline, Warbucks, and Woody. Four PAX- 2 fresh off a Murph the day before. Perfect- they are gonna love what I have dialed up this morning. 5:30am hit and we were off straight down the lot.

FNGs:Would be alot cooler if there were, but alas…no
Warm Up: Mosey to the end of the lot. Circled up for some Good Mornings IC X10, Imperial Walkers IC X10, Hillbillies X10 IC, continue on the mosey up the entrance to Sunset Lake Rd and all the way down and back to the bank parking lot entrance. Circled up for some Squats X10, Fazios 10F\B, Morrocan Night Clubs X10 IC. Squat hold while YHC explained the first sequence of sweat.

The Workout:

Sequence 1: Meet me in the middle- PAX partnered up for a session of meet me in the middle- 3 full loops meeting 6 times with 10 patty cake merkins at each meet up. Recover on the mosey behind the Teeter.

Sequence 2: Rocky Horror Shoulder Show- Each PAX grabbed two handheld rocks of the same size and weight (1 for each hand)

2 Rounds: Front Raises X20, Lateral Raises X20, Bent over Lateral Raises X20, In\Out Shoulder Presses X20, Tricep Extensions with hands clasped together with rocks X20.

Recover with Jack Webbs with rocks 1:3 ratio ending with 10 merkins\30 rock airpresses

Recover on the bear crawl with rocks in hand to the wall.

B2B X20, People’s Chair X10 with palms up- Rinse Repeat X3

Recover with cusack of both rocks back to the rock pile. Mosey to the back of the car wash

Erkins, Derkins, Dips X20

Recover on the mosey to “The Hill”

Sequence 3: Aaliyah’s Revenge-Back and Forth’s

Bottom of the hill 20 LBC- Backwards sprint to the top- 1 Burpee, mosey back to the bottom

Bottom of hill 20 Low Slow Flutter- Sprint Forward to the top- 2 Burpees, mosey back to the bottom

Bottom of hill 20 Freddy Mercury- Backwards sprint to the top- 3 Burpees, mosey back to the bottom

Bottom of hill 20 Shoulder Taps- Forward Sprint to the top- 4 Burpees, recover on the mosey to the Goodwill

Sequence 4: Oliver’s Last Supper-  Think I may have heard Warbucks say, “Please sir, I want some more”

First corner- 5 Star jumps- mosey to 2nd Corner- 10 Chili Jacks, mosey to 3rd corner- 15 Merkins, mosey to 4th corner- 20 Squats mosey across the street back to the lot

Sequence 5: Run Down the Clock- 4 man Indian run back to the flag

Mary: R over L\L over R stretches, Downward Dog X10 IC, Calf Stretches, Pickle Pounders X15 IC, Exaggerated Shawshank X6

Announcements: Congrats to Team Sprinkler on the May Challenge and all getting out there this month to Q and visit other AO’s.
T-Claps (Recognition): Those attending the Murph and posting yesterday and especially those getting back out there today to get after it.
Prayer: First Responders, Law Enforcement, those traveling in the upcoming weeks and continue to keep all PAX and their families safe and healthy.

Until next time-SYITG

525 on 5/25

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

FNGs: None, but Backdoor was out for his 2nd post
Warm Up:
Mosey the long way to dumpster area. Circled up for SSH and Sir Fazio arm circles.
PAX counted off by 4’s and mosey to goodwill parking lot with 4 carrying the buckets full of rocks.

The Workout:
PAX teamed up by number behind the 4 buckets. Each bucket had a list of 21 exercises that PAX were instructed to do 25 reps of each exercise. After each exercise, 1 PAX would carry their bucket of rocks to the other end of the lot while the remaining PAX did SSH until all exercises were complete.

21 exercises x 25 reps each = 525 total reps

  1. Merkins
  2. Lunges – 25 total
  3. Big boy situps
  4. Dodo bird with rock (IC)
  5. Monkey humpers (IC)
  6. Low slow flutter (IC)
  7. Carolina dry docks
  8. Single leg deadlift with rock – 25 total
  9. Hello Dolly (IC)
  10. Overhead press with rock
  11. Squats
  12. LBCs (IC)
  13. Wheelbarrow – 25 steps each PAX
  14. Homer to marge (IC)
  15. Plank hold – 25 count
  16. Hand release merkins
  17. Turkish get-ups
  18. 6 inch hold – 25 count
  19. Chill cut plank hold – 25 count
  20. Box cutters (IC)
  21. Burpees

Rocks were returned while the final group finished their burpees and we headed back to the flag.

Mary:

Announcements:
PAX circled up and held a plank. YHC asked PAX what the mission of F3 SW was. We got it right on the 2nd try and 1 merkin. Then YHC asked PAX for 1 or the 5 principles of F3. We did a few merkins for incorrect answers, but finally got through them all. 5 merkins for the 5 core principles. 20 boat canoes IC and a short back plank.

T-Claps (Recognition):
Good job Backdoor.
69 PAX posted in SW today with 5 FNGs!

Prayer:
Unspoken. YHC took us out. BOM is back!