Posts

My Boobies Are Real

/in /QIC:
PAX: , , , ,

I had a playlist queued up and ready to go for today’s tabata style workout.  It was, unsurprisingly, a heavy metal mix that I was really looking forward to.  Opeth was going to be playing and I love Opeth.  Well, that all completely changed when I rolled up to the AO and got out of my car to find Gump and Forceps dancing in the parking lot to OPP.  I quickly found a 90’s rap and hip hop playlist on Spotify and got that ready.  Spotify and I disagree on what should or should not be on a station like this but we listened to it anyway.  It was, after all, the source of this title.

FNGs:

Not today

Warm Up:

SSH x20 IC

Daisy Picker x10 IC

Windmill x10 IC

Imperial Walker x10 IC

Hillbillies x10 IC

Trunk twists x10 IC

The Workout:

As metioned above, this was going to be a tabata style workout.  I had let the guys know that I had to get up early to start the smoker so if I was smoking at home we were going to be smoking here this morning, and today’s target was abs.

The cycle was 40 seconds on and 20 seconds off for 6 rounds of these 5 exercises:

Low Slow Flutter

Hello Dolly

Boat/Canoe

Gas Pumps

Australian Snow Angels

I’ve done this workout before with mixed results.  This was pretty good.  Some interesting music and entertaining mumble chatter, especially from Gump who may be the next big thing in rap music.

Not to leave the combatives out we finished up by doing some striking.

25x single strikes

25x double strikes

25x triple strikes

Mary:

Since we had already done all the ab work we did some legs

Squats x20

Lunges x10 IC

Reverse lunges x10 IC

Announcements:

Pikachu is moving and has requested help.  We all just assume that he’s going to put things on his back and run to the new house so if you don’t see a truck you should just keep driving.  But if you want to help I’m sure he’d love some.

Prayer:

Cyclops’ son and Shredder’s family are flying back home today from their mission trip

YHC’s mother-in-law’s cancer surgery next week.

Magic Number 36

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

Three years ago today several neighborhood friends dragged me to Kenny’s Grave to suffer a beat down by Banana Seat.  All I can really remember about it was how disappointed I was every time he said “recover” because I really thought that meant we got a chance to catch our breath.  Boy, was I wrong.  But here we are, three years later, having done things I would have previously said were impossible, all because of you men that have surrounded me over this time.  I am thankful for all of you and appreciate you all more than you know.

All that said, I did set out to kick your asses today.

Unfortunately (or fortunately, depending on how you look at it) time was against us today.  My plan was to do 36 reps of 16 different exercises but 45 minute just wasn’t enough time to make that happen.  I’d still like to think we got some good work in and got a good sweat going.

FNGs:

Welcome Just the Tip!

He’s a coworker of Fumunga’s.  His first job was at a restaurant, hence the name.

Warm Up:

No warm up lap since YHC is still nursing a heel issue.  Circled up for:

SSH x36 IC

Windmill x10 IC

Frankensteins x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

The Workout:

The Red October boys went up to the pavilion to do some TRX while we moseyed down towards the first stretch of parking spaces for my favorite routine, the Crab Boil!

We started at one parking line and crab walked two spaces.  We did Crab Cakes x12, crab walked another two spaces, Crab Humpers x12, crab walked another two spaces, Crab Jacks x12.  After that we took a break and did irkins x12, dirkins x12, and squats x12.  We worked our way back up the parking lot doing the same and then back down.  36 reps of those exercises done.

Next we moseyed down to the lower pavilion for some rock work.  Everyone grabbed a rock and did:

Curls for the girls x12

Tris for the guys x12

Bus drivers x12

We rotated rocks and did it another two time for a total of 36 reps a piece.

After that we traveled with our rocks up to the lot behind the swimming pool.  Here we did shoulder taps x12, bear crawled and pushed our rock across the lot, and then Bobby Hurly x12, and then bear crawl and push the rock back.  We did this two more times, but with the second and third laps being duck walks with rocks and then sprints.

We returned all but one rock (the largest) and then Indian walked while passing the rock down the line up to the bathrooms.  Here we lined up against the wall in People’s Chair.  The rock started at one end and was passed all the way down the line to the other end.  That was 1.  It traveled back for 2.  We continued until 12 were complete.  After that it was a 12 count IC balls to the wall.  YHC wanted to do it all another two times but the clock had other plans.  We did one more round of People’s Chair and BTTW, each in 12 count, before heading up to the Red October guys for Mary.

Oh, I almost forgot that I tried to also sprinkle 36 burpees in as well, doing 6 each time  we transitioned from exercise group.  We had gotten three sets in and were supposed to do the other three with the people’s chair and BTTW but, again, time was not my friend.

Mary:

American Hammer x10 IC

LBC x10 IC

Reverse LBC x10 IC

Knees to the left LBC x10 IC

Knees to the right LBC x10 IC

Homer to Marge x10 IC

Announcements:

Carpex Q Swap the last week of July and first week of August.  Check to see if there are any spots still open to Q

T-Claps (Recognition):

Great to see Boy George back in the gloom with us!

Prayer:

Fumunga’s neighbors who are expecting a child and the father just came down with COVID

Sunshine and his wife and their new born child

Unspoken

 

Men, it’s always an honor to lead and even more so to do on a day where I’m reminded what this all means.  I was very excited to also have Boy George and Noah’s Ark at CoT with us as they were both there at my first post as well.  I know they didn’t plan it that way but I thought it was pretty awesome.  Thanks for indulging me today.  I hope in three more years I’m writing another one of these.

 

010000

Swinging Bells

/in , /QIC:
PAX: , ,

7/9/21

FNGs: nope
Warm Up: SSH, good mornings, sir fozzie, windmill, spinal rotations
The Workout: 5 rounds, 7 exercises, 45 sec work/15 sec rest.
curls, tricep ext, squats, fig 8’s, ground pounders, cookies, and something else
Mary: w/ bell- LBC, low slow flutter
Announcements: slack
Prayer:  prayers for safety and quick recovery for16-bit mother in law having surgery

Cobra Kai Never Dies

/in /QIC:
PAX: , ,

Couldn’t pass up the opportunity to do a cobra workout at Sheepdog after the zebra cobra in Raleigh. 

FNGs: N/a

Warm Up: Warmup lap around the parking lot then circle up for the following: Side straddle hops, Arm circles forward and reverse, Daisy pickers, Imperial walkers, and Hillbillies

The Workout:

Plank snake agility around the entire parking lot then circle up for C.O.B.R.A.

Captain Thor’s x 10
Ohh baby’s -homer to marge/pickle pounders  (10×10)
Bear crawls down and back
Rochamburpee (rock/paper/scissor x10 with partner, win or tie does a merkin, loser does a burpee)
Air Drama (squat as low as possible then calf raise x10)

Snake run around the parking lot

Cobra Kai – do each exercise based on my command
Strike First – sprint down and back
Strike hard – explosive clap merkin then 2 strikes
No mercy- max merkins then hold plank until I call time

Snake run around the parking lot

Repeat Cobra Kai on my commands
Strike First – sprint down and back
Strike Hard – squat jump
No mercy  – 10 squats then deep squat hold until I call time

Shredder led 8 minutes of Cobra Style striking techniques and crossover applications

Mary: Around the horn exercises with each Pax leading a 10 count: Hello Dolly, LBCs, Crab Cakes, and Have a nice day

Announcements: 1776 workout on Sunday at Womble
T-Claps (Recognition):
Prayer: 16-Bit’s mother in law, Farva’s cousin, and a praise for the bed build/deliveries

HHH (Hot, Humid, Hilly)

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

FNGs: Nope but welcome back cotter  – Goya

Warm Up: SSH and Frankensteins

The Workout:Ran Crossway picking up the 6 along the way.

Mary: N/A

Announcements: Some bike rides coming up.  Check the 1st-cycling channel. 2nd F convergence tomorrow at Harris Teeter Starbucks near Tiger Blood and Disney for Bondo’s retirement.

There will be more bed delivery opportunities.  Sync with 16-Bit.

T-Claps (Recognition): To the bed delivery crew.

Prayers: Kevin and Heidi

Having the right mindset.

/in /QIC:
PAX: ,

FNGs: None
Warm Up: Willie Mays Hays & good mornings.
The Workout: 2 mile EC for YHC & Yogurt. 5 mile Judd Loop Pkwy route. Yogurt was able to get in some extra miles on our route. I saw Bobby Doll at the stop light (DT Fuquay). 16bit & I thought about going the 3 mile route, but we both agreed to push forward. It’s all about having the right mindset. For Yogurt & 16bit it’s the BRR & YHC the HS Half. Tequila Sunrise is a solid route! I hope more Pax will switch it up & post here.
Mary: None
Announcements: See 3rdF on slack for the bed build info. Harris Lake today for the F3 cookout.
T-Claps (Recognition): Yogurt (RESPECT) for putting it out there for EC. 16bit for deciding to do the 5 mile route. Both men for picking up my six.
Prayer: 16bit’s mother-in-law’s breast cancer surgery.

History Lessons in the QUAY!!

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

This mornings workout was a little different. I had pre-blasted we would be taking a tour of the History of the FD and learning about my story.

FNG: Nope

Workout: Moseyed to Milkove Shopping Center for a warmup. Merkins, side-straddle-hops and we learned it used to be a Piggly Wiggly and it burned down in 1987. Moseyed to First National Bank where stopped for the Pledge of Allegiance. “The Flag does not stand for skin color, race or religion. It stands for Freedom!!” We moseyed to Hardees Parking Lot and did some exercises. The PAX learned that the Hardees was the first fast food chain restaurant in Fuquay-Varina. Moseyed to the corner of Main & Academy Street. Here we showed off our gluts by doing Monkey Humpers and learned that in 1941 My grandpa opened up a Antique Furniture store called Hoke Powell Interiors. Later on, he sold appliances and TV’s. Off to TR Ashworth’s where the PAX learned that downtown Fuquay had burned 3 times, 1916 being the 1st time and the 2nd was at Proctor-Barbour Tractor Repair shop in 1946. In 1977 the entire block burned causing $500,000.00 in damage. Off to S. Fuquay Avenue where we stopped at DMV. This was the first Fire Department as well as Cultivate coffee shop across the street from DMV. It started out with 1 fire truck house under a tin awning for cover and then grew to a 2 truck fleet. The Fuquay Springs Fire Department official formed in 1925.

We then moseyed t 301 S. Fuquay Avenue where it is now Station #1 (Headquarters). The PAX performed many different exercises here and we even entered the apparatus bay to see our 1945 Mack fully restored this past January. They learned we run 2 Engines, 1 Ladder and a Rescue Company, Brush Truck for EMS calls out of this house. We have 2 other stations and Building Station 4 as we speak.

We left Station #1 and passed the F3 boys that meet for bible study. Stopped at Ashworth’s clothing to learn if you have expensive taste this is where you need to shop. (I can’t afford a tie in their) We headed back to the parking lot at the trot and ended the tour. The PAX found out how I became a fireman, and we were finished.

Mary: No Time

T-Claps: FRAM he is a BEAST wearing a pack with over 30 lbs all week at every workout!!

Announcements: Picnic Saturday

Prayers: Buford and his procedure, the force who was visiting from Metro co-worker who passed away.

I shared from Sunday “Who’s Beautification Process are you working for?

The World or the Kingdom of God!

You got to know where you are supposed to be!!

F3 has been amazing for me! Thanks for hearing my story. Honor to Lead!!!

I decided that this morning would be a coupon day. Thought for sure it was going to be raining this am.

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

Arrived at Mutiny this am to find about 4 cars in the PVA. I headed down to the circle behind Club Works to unload some coupons. Once unloaded I met all the PAX at normal starting spot.

FNG: Welcome Rob Del Riego F3 abacus

Warm Up: We joined forces with Red October for a lap around the gym. Circled up for 30 IC side-straddle-hops, 10IC good mornings, imperial walkers, hillbillies, Frankenstein’s, merkins. Red October went to shelter and we headed off to lower parking lot.

The Workout: Once I realized we had 11 PAX I had Fram head to his car to grab some more coupons. While we waited for him, we ran suicides. After that we lunged walked, bear crawled and crawl beared to the end of the lot. It was here that I went over the stations. Below is what we did:

One PAX on tire carry around circle. He was the timer.

One PAX moseyed to stop sign at top of hill and returned.

American Hammers with weight

Bench Press w/RR weight

Mace triceps extension

Bent over rows w/weight

Squats w/mace rotating L/R hand

Fire Hose Press

Weights between legs roatating hands

Overhead rotations w/weight

Once we rotated through we formed 2 lines and Indian Run around gym. At the 1st corner was 5 burpees OYO. Lined up and 2nd corner 5 burpees OYO, 3rd 10 Merkins on my up and down, last corner 20 crab jacks. Indian Run back to coupons. Loaded them up in the truck and headed to the wall for wall chairs w/seal claps. We then BTW for a 30 count.

Mary: Dauber and Gump were already there stretching. We did 30 IC low-slow flutter, homer-to-marge/left/right leg up also to 10 IC. Stretched and Have a Nice Day!

Announcements: 11:00 am this Saturday F3 Cook-out. See slack for details.

T-Claps: Fram for wearing over 30lb vest the entire workout and to all who EC this am. Special recognition that my workout met the standard for 16 bit. He knows what I am talking about. Glad I did not disappoint you!

Prayers/ Praise: 16 bits mother-in-law battling cancer and treatments, Kayleigh, Daubers daughter travel mercies headed back to Baylor. Praise Fanny Pack daughter graduating 5th grade.

Something that hit me the Preacher said yesterday in Church.

“Who’s beautification process are you enrolled in?”

The world or the kingdom of GOD?

You’ve got to know where you are supposed to be!!!

Honor to led Gents!!

Fritter returned to Possum Trot

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

19 PAX, including 10 who are in hot pursuit of the coveted fritter, posted at Possum Trot for a beatdown delivered by the Fritter Foundation.

Fritter Quitters: None

FNGs: None

Warm Up: Lap around the tennis courts; circled up for SSH, IW, HB, Fazio arm circles, good mornings; I had to throw in some burpees to calm the mumble chatter

The Workout: PAX moseyed to the tennis court and lined up on one end. PAX were instructed to travel the width of the 4 tennis courts by broad jump, 5 star jumps, broad jump, 5 prisoner squats, wash-rinse-repeat until you reach the other side and squat-hold for the 6.  PAX then traveled back to the start across the 4 courts with the Obama (named after the 44th president) 4 steps in bear crawl followed by 4 merkins, wash-rinse-repeat until you reach the other side and plank-hold for the 6.  PAX loved these so much, we decided to do it again but had to limit each to the halfway mark to save on time.  Once complete, PAX traveled to the concession stand via Indian run for more fun.  Half the pax held BTTW, while the other pax did an exercise, then switch.  (exercises were 1:step ups x10 each leg, 2:bulgarian squats x5 each leg, 3:Erkins-Derkins-Dips x5 each).  Half the pax then held People’s chair while the other half did exercises, then switch. (exercises were 1:American Hammer, 2:Mountain Climbers).  PAX then indian ran back to the courts for Mary.

Mary: Plank-O-Rama until time

Announcements: Picnic- check slack

T-Claps (Recognition): Sunshine- strong first week!

Prayer: Kevin, Heidi, Warbucks, Woody’s son traveling, First responders and military

Rock Toss at the Trot

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

FNGs: nope

Warm Up:
Mosey around tennis courts with stops for SSH, Windmill, Sir Fazio arm circles, squats, merkins, etc

The Workout:
Thing 1: 4 corners on tennis courts

Round 1: Exercises at each corner
Round 2: Stack up exercises at each corner

Exercises
5 Absolutions
10 Turkish get ups
15 pistol squats
20 American hammers

Thing 2: Rock Toss
Toss rock and bear crawl to rock and do 1 merkin. Continue until you get to the street. Cusack rock back to rock pile and circle up on courts for Mary.

Mary:
Plank hold-o-rama with some mission and core principle education and a few other core exercises.

Announcements:
See social media, fritter next week

T-Claps (Recognition):
Strong work by all and for putting up with absolutions and turkish get-ups

Prayer:
Injured PAX, YHC, unspoken
YHC took us out