Snake Eyes Shows up at Purple Cobra

/in /by

FNGs: none
Warm Up: GM, daisy pickers, IW
The Workout: PAX took the short jaunt to grab some rail for some irkins, dirkins and dips, followed by a 43 IC count of SSH.  A short trip down the street landed the fellas at Sunrise UMC for some sir fazio arm circles, seal claps, overhead claps, chinooks and moroccan night clubs followed by a set of irkins on the curb.  PAX moved to the other end of the parking lot for a repeato, followed by dirkins.  In homage to “that hill” and Kung POW, the six HIM traveled down to Danagher for 7’s of star jumps and diamond merkins up and down the hill.  With UTI sufficiently saturated with sweat, the PAX headed back over to Sunrise UMC for a set of shoulder taps, knerkins, mountain climbers and squats.  The group then headed back to the hairy peeter parking lot for Mary.
Mary: 3 sets of homer to marge, one round of LBCs and low slow flutter, have a nice day.  Post Mary the PAX noticed a ninja running sprints in the parking lot…several HIM approached for a headlock.
Announcements: Long ass run – options out there, check Slack

Prayer: Shootings in Atlanta and Boulder

Get WRECKED

/in /by

7 Pax answered YHC’s call to get WRECKED at Purple Cobra today. I don’t get out to this site very often as I have been taking Tuesdays off from running, but always good to mix it up and see some faces I don’t get to see very often.
FNGs:

None today – would’ve been a fun one for them
Warm Up:

Slaughter Starter – 20x burpees OYO

SSH x20 IC

Daisy Picker x10 IC

Good Morning x5 on my up/down

Sir Fazio Arm Circles x10 forward/backward

Goofball x20 IC
The Workout:

Mosey to “that hill”

WRECKED:

Walmart Burpees (that’s a burpee with a roll onto your back at the start – get it, rollback?)

Rampage – Bear crawl up the hill, 20x diamond merkins, crawl bear back down, 20x squats

El Capitan – lung walk up the hill, standard merkin every lung

Killer Bees – bear crawl up the hill, broad jump back w/3x burpees for every 5x broad jumps

Everest – lung walk up hill, squat every two lunges

Diamon Merkins x20

Mosey back to the flags (that’s right – plural. Q and site Q did it right today)
Mary:

Ghost Busters – plank hold to the Ghost Busters theme song. Burpee on every “ghost buster”, plank jack to rhythm during the “I ain’t scared of no ghosts” sections.

LBC x20 IC

Have a nice day
Announcements:

ATT long ass run
T-Claps (Recognition):

BURPEES!
Prayer:

YHC’s wife for test results

Bobby Dall’s co-workers family

We got what we wanted AND played a game!

/in /by

Some commitments were made prior to the workout – TCLAPS Cupid, Bobby Dall, Bobby Boucher!

EC: YHC, 187

FNGs: nada

Warm Up:

  • Box Cutters (aparently not a warm-up exercise)
  • Daisy Pickers
  • SSH
  • Imperial Walkers
  • Hillbillies
  • Mozy to the rock pile
  • Mozy to The Same Hill You Ran Last Week™

The Workout:

  • 2 Decks of Cards Revealed…  It’s WAR
  • PAX split into 2 groups
  • Cupid takes Deck #1 – Group 1
  • YHC takes Deck #2 – Group 2

 

  • ♣️ Catalina Wine Mixers
  • ❤️ Overhead Press
  • ♦️ Diamond Merkins
  • ♠️ Quiver Crushers

 

  • Cards placed on the ground for each team.
  • Team with highest card does the workout based on the suit and the number on the card.
  • Team with the low card, takes the hill
  • When the cards match, one card down, one card up.  Highest Card rule applies but the count is the sum of all 3 cards.

 

  • Rinse/Repeat until Q calls time.
  • In this game – It felt like the win went to Team Cupid.  Team UTI went up and down that hill a TON.  Strava seems to claim that TEAM Cupid ran slightly further at Purple Cobras.
  • ¯\_(ツ)_/¯
  • THE WINNER – EVERYONE THAT BEAT THE FART SACK!!!!

 

  • 104 Pick-up
  • Return the rocks
  • Mozy to Mary

Mary:

  • American Hammers
  • Boat Canoes
  • Have a Nice Day
  • Good Mornings

Announcements:

  • Shield Locks – Learn what they are, go find one, get ready for a TEDTalk
  • Cupid will arrange us a workday with the town at some point soon

T-Claps (Recognition):  Thanks to Cupid for the nudge to Q today.

Prayer:  Continued prayers for the country as Texas thaws out.

Let’s Take it to The Bank

/in /by

With full intentions on grabbing some EC this morning, YHC stepped out of the house on this January morning and as soon as I got to my car….lightning flash, thunder rumble. What??? January in NC. Wind blowing the rain sideways for awhile during the drive and upon reaching the Harris Teeter, I opted to not run EC with no other PAX being present and lots of lightning flashing at the time. Instead, I travelled the grounds (in my vehicle) to search for all possible closest spots of cover in the event the workout could travel a bit, but if we needed emergency cover. Safety first Q’s! As I waited, 2 PAX drove up and parked, honestly to my surprise, as they are relatively new to this operation we call F3. Laettner and Bobby Boucher were more than willing to step out and see what awaited them this morning. Big T-Claps to those guys for adhering to the core principle, “workouts are held outdoors, rain or shine, cold or heat.” The rain was falling hard as we commenced and some thunder continued to crack here and there.

FNG’s: Tough to headlock on a day like today.
Warm Up: SSH x 30 IC, Windmills x 12 IC and then heavy rain drove us under the Wells Fargo for a bit. Sir Fazio Arm Circles x 12 IC F/R, Imperial Walkers and Hillbillies x 12 IC. Standard Merkins x 10, Prisoner Squats x 30, 20 ct. per PAX People’s Chair.
The Workout: Rain having slowed, we ventured out. Word of warning if you don’t know…the rear on the shopping center becomes quite puddlesome when heavily raining. Shoes soaked for the day. We moseyed to the big red wall in the back and grabbed two handheld rocks designed for medium to high reps.

Shoulder blowout time with lots of noise provided by the downspouts. We did 28 counts IC of 1-2 punches with rocks (attempting to do fast hands…this was more for speed), followed by 28 count of Balls to the Wall. Repeato, except we did 21 counts, 14 counts, then 7 counts (per PAX this last one). Up the ladder we then went. PAX performed overhead presses with rocks IC followed by People’s Chair  for the same count. Counts were 7 IC, 14 IC, 21 IC, and 28 IC. Finally, we did 28 counts lateral raises with rocks followed by 28 count of BTTW, 21 counts of front raises with BTTW, 14 counts of bent over fly’s with BTTW. The PAX were glad when it was over. Mosey to the front of the building for a modified 7 of Diamonds.

YHC had previously planned to do the traditional version of this…both a stack and de-stack, but didn’t want to venture too far from potential shelter, so we chose a smaller loop out front and shortened the routine to fit the time left and eliminated 1 exercise each time around. Round 1: 7 burpees, 14 irkins on curb, 21 Prisoner Squats, and 28 alternating lunges. Round 2: 7 burpees, 14 irkins on curb, 21 Prisoner Squats. Round 3: 7 burpees, 14 irkins on curb. Round 4: 7 burpees. Round 5: 7 burpees. The rain was falling hard again about midway through this routine and I’d had enough of getting flooded out. Let’;s take it back to Wells Fargo for Mary.

Mary: 28 LSF’s IC, 21 Homer to Marge, 14 Pickle Pounders (all IC), WWI x 7. American Hammers x7 IC, WW2 x 14, 21 Shoulder Taps IC, and 28 LBC’s. Have a nice day!
Announcements: None except someone (Laettner) is doing his VQ at Thunder. Also, someone (Bobby Boucher) is joining Quiver as site Q of Downtown Train. Way to jump in and lead!
T-Claps (Recognition): These guys jumped into the rain with YHC. We made good on our duty stations today!
Prayer: Our Nation, COVID-19, recovery. Bobby Boucher took us out! To a drier tomorrow!

Purple Cobra 1/12 – Better late than never

/in /by

FNGs: Nada
Warm Up: Good mornings x 10, SSH x 10, Merkins x 20, Fazio AC’s x 10 (front and back), Burpees x10
The Workout: Sorry I’m tardy to the party with the BB. Better late than never.

Moseyed behind the Teeter to the rock pile where YHC instructed PAX to grab 2 rocks. Make sure they travel well but will challenge you. Moseyed to the hill. You know the one.

Main Thing: DORA. Odd numbers left us with two groups: a 2 man and a 3man. One team mate excercises while the other sprints up the hill and back. Im convinced DORA stands for “Do Or Run Around.” 100 LSFs while holding your 2 rocks above your chest with arms extended. 200 Shoulder Presses with Rocks. 300 Squats with rocks.

After completing the DORA, YHC had PAX rock push back up the hill. Rocks were flat and the ground was wet so this was oddly satisfying.

After we reached the top of the hill, we headed to the wall behind the cleaners. YHC instructed PAX to place one rock in front and assume a BTW. 10 Rock spanks in cadence. Assumed a peoples chair position, getting a 10 count from everyone down the line and then ran it back.

YHC instructed PAX to circle up in front of the wall for 20x Mountain climbers. I think there was something else there, but its eluding me.

Return the rocks to their home.

Lets go get an oil change. Moseyed behind the Jiffy Lube to the guard rail. Urkins durkins and dips. Each PAX took a turn leading a 15 count of each.

Moseyed to Goodwill for some fast feet around the island, bear crawl to the next island, and then run it back.

Mosey back to COT

Mary: Box cutters, Freddie Mercuries
Announcements:
T-Claps (Recognition): PAX for avoiding the quitters fire and coming out in the cold rain for a beatdown.
Prayer: Our nation as we enter a new chapter. The hope for both decision makers and citizens to exercise compassion and empathy when interacting with others. Treat others as you would like to be treated

DEPLOY THE B.L.I.M.P.S!!!!!

/in /by

FNGs: NOPE

Warm Up: Windmills, Good Mornings, Fozio Arm Circles

The Workout:

Gump appeared on the scene with the impression that Purple Cobras wasn’t a running workout…. we run up a hill here most Tuesdays… so…

Started with a short-ish commute to Sunrise United Methodist for use of their vacant and well-lit parking lot.

Once we arrived, we went to the very back of the lot which left us with a long and narrow lot lined with light poles.

DEPLOY THE B.L.I.M.P.S!!!!!

This morning was about form and YHC asked that PAX “slow it down now”.  We would complete these exercises together so we can take our time.  I also told the PAX to let me watch the time… big mistake, read to the end…

  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start
  • Run to 2nd post
  • 10x LBCs
  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start
  • Continue on this way through 15x Imperial Walkers (IC), 20 Merkins, 25 Plank Jacks, 30 Squats

Before returning we completed 20x Low Slow Flutters

We ran out to the church lot entrance and completed 20x SSH

Running back to Purple Cobra, PAX completed some Erkins to await the 6 – The 6 was in and we kept moving down the hill

What hill you ask?  Well “the same hill you ran last week”™ of course!!! – Sprint up the hill 1x to say we did

Run back for Mary

Mary:  Homer to Marge, Pickle Pounders, Box Cutters, WW2s, Crabby Cakes, Burpees

Bobby Dall called out the Burpees at my request.  187 was apparently watching the time and noted that it was the end of the workout.  We did the Burpees anyway 😛

Announcements:  3rd F gearing up for 2021 – join us, lead something

T-Claps (Recognition):  187, thanks again PAX for all the prayers and support

Prayer:  YHC took us out

I Can’t See, but I Can Smell!

/in , /by

A cold morning at the Cobra. Full House commented it was almost sweatshirt weather as he took off for some EC, while YHC was swinging the kettlebell and grimacing at my cold hands. Forgot to bring the bell inside last night. Either way, YHC knew the hands would eventually feel like ice blocks with what we were going to do today. Good amount of mumblechatter along the way today, not sure if that meant too easy or if we were just more 2ndF focused today, but the more you Q, the more you learn things about the workout and PAX…all good things. For instance, I learned today to be more specific about stone choice. High reps, low reps, travel size, etc.
Warm Up: SSH x25, Good Mornings x15, Imperial Walkers x15, Squatted Overhead Claps x15, Annie’s x10, 5 burpees OYO.
The Workout: 9 man Indian run around the back of the Teeter to the base of the big and hated hill. Some squat hold while YHC gave the instructions for upcoming routine. Each round would start in squat hold at the bottom of the hill, sprint up to the top, plank hold for the 6 plus a few seconds more, then an exercise that would increase by 5 reps and also stack over rounds. Sprint back to the bottom of the hill. Started with 5 Boat/Canoes. That’s 1 round. Next round was 5 Boat/Canoes, 10 American Hammers IC. So we did a total of 5 rounds. Last round encompassed 5 Boat/Canoes, 10 American Hammers, 15 WW2, 20 Dying Cockroach, and 25 Merkins. Final move over here was a bear crawl up the hill.

We did a fellowship mosey over the the big red wall behind the shopping center. PAX held a People’s Chair for a 10 ct. per PAX. We then held BTTW for a 10 ct. per PAX. YHC then instructed PAX to grab a couple of the river stones over on the edge of the parking lot, one for each hand. PAX grabbed a variety of sizes, which made YHC realize as the routine went on that the Q should specify a bit more every now and then. All PAX held rocks in their hands for a 50 ct. of lateral raises, followed by a 10 ct. per PAX BTTW. Repeato, except we did front raises with the rocks, followed by 5 ct. BTTW. We then held People’s Chair and did 25 counts of lateral, front, and overhead raises. PAX finished with a 10 ct. per PAX of BTTW.

Over to the Jiffy Lube for some dips and irkins. 15 Dips, 15 Irkins, 20 dips, 20 irkins. It was during this time that an effervescent odor washed through the area courtesy of Lipstick. While Tetanus had moved during irkins to avoid having his eyes poked out by the shrubs, he regretted this decision as he walked directly into the odor trail. Indian run on over to Mary.

Mary: 5 Boat/Canoes, 10 American Hammers IC, 15 WW2’s, 20 Dying Cockroach IC. Have a nice day! Though YHC wanted to end directly on time, Lipstick finished with 25 merkins, either out of sheer determination, a case of OCD with exercise counts, or as penance for gassing us out earlier!
Announcements: Christmas Party Thursday night, 7 Bombshell. Sign-Up/Show-Up.
T-Claps (Recognition): UTI…coming back strong to the Gloom!
Prayer: My M and surgery on Dec. 21st, 187, his M, and family, POTS and his family with the loss of a cousin. Be thankful for your health, reach out to others while you can….you never know the impact a simple conversation or encouragement to someone else can make. YHC took us out.

Purple Cobra BB

/in , /by

FNGs: None
Warm Up:

SSH – IC – 20
Imperials – IC – 10
Indian Run to back of Teeter
Mountain Climbers – IC

The Workout:

partnered up/group (TBD Size)
PAX 1) handwalk BTTW while Pax 2) Nipplers; switch
PAX 1) handwalk BTTW while Pax 2) Shoulder Taps; switch
PAX 1) handwalk BTTW while Pax 2) Catalina wine maker; switch
Indian Run to hill by Town Hall
partnered up/group (TBD Size)
PAX 1) Start at bottom bearcrawl up Pax 2) Run to top start Star Jumps; switch
PAX 1) Start at bottom backwards crabwalk Pax 2) Run to top start Monkey Humpers; switch
Indian Run to GoodWill
PAX 1) Squats Pax 2) Duckwalk to curb and back; switch (2-3 rounds time pending)

Mary: Ab work
Announcements: None
T-Claps (Recognition):None
Prayer: 187’s wife Tracey surgery Dec 4th, Fannypack’s M, PAX traveling, Military

So You’re Saying You Were All Just Standing There?

/in , /by

It’s been awhile since YHC has been over to Purple Cobra. One reason I’ve taken on a lot of Q opportunities in the last year is because you learn a lot about the AO sites and usually something new for pain you can dish out. Today, I discovered that there is an abundance of nice smooth river stone rocks back by the Jiffy Lube. We used those today. We also ran quite a bit of 4 corners and did some other stuff on a strangely and suddenly cold morning on the brightly lit grounds of Purple Cobra. Apparently, I found out afterward during 2nd F that there was a rumor that we just stood around all workout. Nothing but heresay…

FNG’s: Nada
Warm Up: SSH, Good Mornings, Frankenstein’s, Annie’s, Mountain Climbers, Imperial Walkers, Fazio Arm Circles (F/R). Moseyed on over to the big lot outside of Fern Fitness.
The Workout: A stackable 4 corners was in order with different travels between. Round 1: Each corner was 5 burpees with a mosey in between. Round 2: 5 burpees, 10 monkey humpers with karaoke in between. Round 3: 5 burpees, 10 monkey humpers, 15 merkins with backpeddle to sprint between. Round 4: 5 burpees, 10 monkey humpers, 15 merkins, 20 American Hammers with fast feet (for some) in between. The merkins got tough by about the 6th corner and burpees…well we did quite a few of them.  Between each round was a 15 ct. IC LSF as we waited for the six.

Mosey over to Jiffy Lube for 40 dips, 12 SSH, 30 dips, 12 SSH, and 20 dips. To the rock pile. The PAX circled up with two handheld rocks for 50 shoulder press, 25 lateral raises, and 25 front raises. Lots of mumblechatter during this including claims of getting smaller rocks, who should always Q at TBD, who might get a rock thrown at them if they don’t stop smack talking TBD, and comments about not being able to use arms anymore. Finished up with an all PAX 5 count of BTTW on the imposing red wall. And…we found a broomstick.
Mary: Moseyed over (Oboe and UTI sprinted over) to the flag for Mary. 25 WW2’s, 25 Box cutters IC, 25 LBC’s.
Announcements: F3 HSHalf coming up Nov. 14th. Details and needs on Slack.
T-Claps (Recognition): Kosher for making a return to the Gloom. Solid work!
Prayer: Our nation on election Day today. 187 and his M with health issues. My M, Courtney, for some testing going on…we hope nothing too serious. POTS led big taking us out!

Cram it up your cramhole, La Fleur!

/in , /by

In the pre-blast I took it upon myself to shame the site Q for missing his Q last week.  In reality you should have a look at the Purple Cobras Q sheet this year.  Dude spent some time without any Q relief this year.  With the creation of the Cap’n Caveman AO, there has been a draw to the new shiny thing (they love their metal sticks over there)….  I digress.  Site Q deserved a day off and I pushed him to make it over to Caveman for some time with the sticks.  YHC would hold keep the world safe from those Globo Gyms for the morning…

That said… Get out there and sign-up to Q.  Check out Abe’s call to action on Slack to see you all on the Q sheet once a week in November!  AYE!

https://f3southwake.slack.com/archives/C8X3D5RRV/p1603835279314700

FNGs:  None of them were new, some of them were friendly

Warm Up:

  • Mozy from the flag towards Planet Fitness lot
  • On the way carioca left and right
  • Run backwards
  • Return to forward and continue to Planet Fitness lot
  • Circle Up – Frankensteins, Imperial Walkers, Hillbillies, SSH, Windmills
  • Lunge Walks to the corner of the lot
  • Butt Kickers, High Knees, Mozy to the bottom of “the same hill you ran last week”™

The Workout:

  • Clock Merkins, we went around the clock – I mixed up the times a bit
  • Sprint up “the same hill you ran last week”™
  • Mozy down “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy to the GCF parking lot
  • Execute some classic 11s
    • WW2s
    • Bearcrawls
    • Burpees
    • Sprint return
    • and repeat until complete
  • Mozy down “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy behind The Teeter and around to the flag

Mary:

  • Homer to Marge
  • H2M, left leg only / right leg only
  • Pickle Pounders
  • Low Slow Flutters
  • Arm stretches right/left out front
  • Arm stretches right/left over your head
  • Have a nice day

Announcements:

  • Lights are on for the 1st Monday of every month at Ting for Ultimate.  Paradise City runs as usual, Ultimate will be separate
  • SHIRTS!  See #southwakegear and/or talk to Skid
  • 2nd F at Panera – that happens most days – get yourself a coffee subscription and get to know some other PAX

T-Claps (Recognition):

  • Thanks for showing up this morning men!
  • Cupid for holding down the Site Q at Purp Cobras – Glad he made it to Caveman today!

Prayer:

  • 187s wife Tracey.  Good news on the treatment front.  More to come – thank you for your prayers