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Two Year Anniversary at the Nut: Co-Qs Dauber and Flanigan

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FNGs. none

Warm Up:  Dauber led PAX for a quick jog circling up in the parking lot for the following warm-up exercises:  25 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Imperial Walkers; 10 T-claps; 10 Seal-claps;  Static Arm stretching (L/R, behind the back).  PAX without kettle bells Mosey to the rock pile for medium sized rock (overachiever Breach picked up an XL one).  PAX held plank, rotating R arm and L arm up, until all PAX circled up for the main event led by co-Q, Flanigan.

The Workout:  Flanigan reminisced about one of his early Qs, researching F3 lexicon and coming across a routine called “blackjack”.  PAX lined up at the start of the parking lot with their rock/kettlebell.  Executed one wonder bra.  Lunged to the next bumpout in the parking lot and began the second portion of blackjack with 20 merkins (1+20=21).  Lunged back to the start.  Increased wonderbra rep to two.  Lunged back to the bumpout for 19 merkins.  Get the idea?  Lunges, (a.k.a. Rest period) was changed to a quick jog after about 8-9 rotations in fear of not completing the full blackjack by 6:15 am.  Lots of sweating and mumble chatter (merkins done for the week after this workout).  In all, 210 merkins and 210 wonder-bras were completed.  (20!). Shoulders on fire!    Flanigan was not done.  He grabbed a parachute (BRR Training – new in Box) from his SUV and had PAX taking turns jogging to the end of the parking up the hill and then deploying the chute while sprinting back to line of PAX.  PAX executed curls while watching running man with chute.  Due to time constraints, not all PAX got a chance to try the chute.  (some brave souls stayed post AO trying out the attached chute).  Lots of drag for sure.

Mary:  Dauber took over the reigns from Flanigan and had PAX get on their six for some core and began performing H2M.  More PAX joined in after returning their rocks.  PAX performed 10 additional H2M (right leg, left leg up); 10 Box cutters, 10 low-slow flutters.  Have a nice day!

Announcements:  Support PAX running Quay or completing local Tri this Saturday if you are not participating in these two events; (good luck to those brothers running, swimming, biking); Dads/2.0 workout delayed one week; H1N1 one year anniversary at PT tomorrow; see other announcements on social media.  Nice job Abe wearing Breathtaker.

T-Claps (Recognition):  These two studs:  Dauber and Flanigan. Congratulations on two years with F3!


Prayer:  Dauber took us out.  Prayers for injured PAX.  Silent/unspoken.

 

Thank you for the opportunity to lead you men.  An honor.   -Flanigan and Dauber.

Field Trip at the Nut!

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FNGs: Thigh Master, Pigpen
Warm Up:
Today’s traveling will be via rock indian run.  Last guy in line picks up the rock, sprints to front.  Upon reaching the front, a workout will be called.  Leave the rock in place for last guy to pick up.  Rinse, repeat.

Travel via above to playground for 5 count pullups & 10 count BTTW x3.
The Workout:

Field trip to Rovisys!  All the greatest hits were performed.  Bear crawl shuffle across the top of the ramp; bear crawl while guys planked the rails; backwards partner carries; crawl bears; wheel barrows.  So many good memories of trying not to eat railing while arms are shaking and guys are bear crawling underneath.

Mary:

5 count of everybody’s favorite Devil Burpee
Announcements:

Service @ Food Cupboard Saturday

QSource immediately to follow at Starbucks
T-Claps (Recognition):

Props to Cupid and Abe.  Both guys are newer to F3, but have been pushing themselves to get better.  Today wasn’t easy, and they both put forth max effort.  Nice job and keep accelerating.

Prayer:

Lots of parents struggling.  Cherish the time.

That Which Doesn’t Kill You…

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Will make you stronger!!!

PAX: 187, 3rd Cousin, Abe, Axe, Bernie, Breach, Da Business, Kid Cracker, Lipstick, Pikachu

FNGs: 0

Another great morning to get out in the gloom and better ourselves.  As Kid Cracker overshot the turn into the parking lot, there was hope from some of the pax that he would “Bo Duke” the curb.  Didn’t happen…..  5:30am hit, and we were off.

Warm Up:

Half a mile warm-up that finished over at the steps on the other side of the library.  Bunny hops up the steps to circle up for some dynamic warm-ups.

  • SSH x 15 IC
  • Squats x 10
  • Hillbillies x 10 IC
  • Frankensteins x 10 IC
  • Hacky Sacks x 10 IC

The Workout:

YHC set up cones to mark off 100m for some strides with a twist.

  • 10 to 12 100m strides.  Recover back to start, stopping halfway to do 5 reps (cycle through merkins, squats, burpees)

After stride work, we moseyed on over to the steps at the library for a round of drop-sets

  • Round 1
    • 5 Derkins, 5 Merkins, 5 Irkins
    • 7 Squats, 20sec Chair, 7 Monkey Humpers
    • 10 Incline dips, 10 regular dips, 10 decline dips
  • Round 2
    • 7 Wide Merkins, 7 Merkins, 7 Close-Grip Merkins
    • 10 Squats, 20sec Chair, 10 Monkey Humpers
    • 10 Incline dips, 10 regular dips, 10 decline dips
  • Round 3
    • People’s Chair x 30 IC
    • Frog Sit-ups x 20
    • Balls2Wall x 20 IC

Mosey to starting point for Mary

Mary:

Leg stretches: Calves, Hips, Quads, Hamstrings

Announcements:

  • Wear R.E.D. (Remember Everyone Deployed) on Friday to either Cletus or Ivan, and Breach will donate $1 for every Pax who does so to the HS Food Pantry
  • Help out the HS Food Pantry this weekend from 9am to noon

T-Claps (Recognition):  To all the Pax.  100m strides with little rest and exercises in between definitely gets your heart rate up.  It’s not about beating other Pax, it’s about beating yourself and putting in the effort.

Prayer:

Prayers up for Crab Legs, Pilgrim’s dad, my father’s wife, and those dealing with ailments.

Honored to lead.

-Bernie

What Kind of Bullshit Exercise is This?

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In an effort to make use of the Q Sheet, YHC is signing up to randomly Q through SW.  Today was a trip back to the hallowed grounds of Cletus, now with new and improved 5:30 AM start time.

EC was supposed to be a joint adventure at Deadbolt’s suggestion, but he (a) “Forgot” and (b) Chickened out of a Cletus beatdown given the threat of pull ups.  Something something rise to the challenge something set the bar higher something something.  So, a few of us (Cowboy, Cupid, UTI, Bernie, and YHC) hit up 2 miles of the chilly May morning before a proper boot camp.

FNGs: The CMD (Coal Miner’s Daughter, from WV)
Warm Up: Run the lines on the court, SSH, Fazio Arm Circles, Imperial Squat Walkers
The Workout:

Part 1, on the Courts:

5x Devil Burpees (Slap the floor; miss the jump shot; flop on defense; flip to pushup before overhead clap….1 rep)

Start with 1 legged Wheelbarrows (these are stupid hard, btw), go forward, sideways, then backwards.

Repeat with 1 legged Bear Crawl

Part 2, on the Playground:

Groups of 4 rotating exercise:

  • 5x Pullups
  • 5x Devil Burpees
  • 1 Legged Crawl Bear width of grounds
  • 10x WWII

Repeat 4x.  At some point Puddles provided the quote of the day (and title of this backblast)

Finish with extra round of pull ups before

Round 3, on the Hill:

Sprints while we waited for the 6.

This one is a bit of a blur.  We started with merkin bear crawls up the hill.  Every time your right foot came off the ground, a merkin was required.

Run back down, recover on the WWII.

Run backwards up the hill, Derkins off the fence.  Down the hill, recover on the WWII.  I think we did this 3-4 times.  Ending with some more Devil Burpees before one last trip backwards up the hill. There were hints of a Merlot on the last trip…

Mary: A few mary exercises.  Ended with Russian Ukrainian American Freedom Twists.
Announcements: Service opportunity at Food Cupboard tomorrow.
T-Claps (Recognition): Great to meet Plex for the first time this AM.  He just started F3, but was killing it.  I do not look forward to his first Q.
Prayer: So many ailing parents.  We’re getting older guys, cherish the time you have with your parents now, you don’t know how long it’s going to last.

Brick Barrow 2

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It was absolutely awesome getting to do my very first F3 workout again.  Even though I had breath taker it was still a pleasure to see how far I’ve come.  Thank you all for coming out for my 2 year anniversary workout.  I couldn’t ask for a better group of men that supported me in my F3 journey.  The accountability and fellowship matter, so much to me.   Without F3 I would probably be posting 3 times a week at a gym somewhere.  Making no real progress in life nor fitness.  I am truly grateful for every pax in South Wake.

EC: Dawgpound, Emeril, Slide Rule, Chips, Pikachu, Nemo, Brony, Moby, Peak week, Flanigan

FNGs: AAA — How we got here.  He looked like former Atlanta Braves Pitcher John Rocker.  At least this is according to Flanigan.  I guess Mr. Rocker had batteries thrown at him.  So AAA.

Warm Up:

Run by the road and end up at the place where we keep the bricks.  Each PAX grabbed two bricks.  We didn’t put the bricks down until the end of the workout.

Circle up for the following
10 Windmill
10 Fazio Arm Circles Forwards and Backwards
25 Morroccan Night Club
30 Mountain Climbers

The Workout:

Partner up.  Each partner ran in a different direction around the loop in front of the school.  When they meet up do a descending count by one from 10 to 1 of Broke Back Merkins with shoulder taps.  This means tap right shoulder, tap left shoulder, merkin.  That was one rep.  I remember this torching me my first workout and always wanted to see how I fared after a got used to F3.

After the Broke Back Merkins we jogged to the soccer field.  No one partner dropped his bricks so he can hold his partners feet.  We brick barrow across and back from the soccer field.  There was some beautiful picking up the six here.

Once everyone made it back we ran to the side of the school.  Next up was Moby’s favorite Jack Webs.  1 to 3 ratio.  We went up to 10 and 30.  I think my first workout I did very few at this point.  It was nice seeing what F3 has done for me from a fitness point of view.

Mary:

We jogged to the gate where we return the bricks, but we held on to them for a moment longer.

Low Slow Flutter with clapping bricks
WWII with the bricks overhead
Plank Jacks
Have a Nice Day

Announcements:

See Slack
Charity opportunity this Saturday at Holly Springs Food Cupboard from 9 to 12.
Slide Rule was approach by someone about a charity opportunity and will be reaching out to guys.

T-Claps (Recognition):
Prayer:

Moby’s Dad
Shredder
Crab Legs
Pilgrams’ Dad
Bernies’ Step Dad

Rock Work

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Great weather this morning and a good number for EC as Emeril, Dawgpound, Cowboy and Dumbo headed out.  YHC was on the run a little after and we all headed down and around Womble.  Saw Bernie and Pilgrim doing some serious speed work along the way – killer pace and always cool to see a couple guys out there working together, holding each other accountable.
Warm Up: Standard jog around the big block but with more traffic than usual.  Circled up in the lot for the regulars and then added 5 burpees OYO by accident.  YHC saw Dumbo jump in late on the jog but it was just for a bathroom break.
The Workout: On the jog to the rocks and we each got a solid rock to use for an arm set.  Circled up behind library on one side of what I call the smile.  Started with biceps doing 7s.  After 1st set we ran to far end of smile, plank hold then 10 merkins.  Back to the rocks and we did 2 sets with a break in the middle for SSH.  Another run and merkins then 1 more bicep set.  Next we did the same routine but it was tricep press and skull crushers.  Rounded it all out with the classic Ground Pounder.  Overall, lots of reps and plenty merkins.  Returned the rocks and headed back to start for a bonus set keeping the arms up we did bat wings, 10 count hold, penguin claps, 10 count hold, overhead claps, 10 count hole, penguin claps, 10 count hold and back to bat wings.  Brutal.
Mary: Quick sets of LBC, low slow flutter, American Hammer
Announcements: Cletus now 5:30, Crazy Ivan needs more kettlebell, Holly Springs Food Cupboard this Sat.
T-Claps (Recognition): Happy early 2 year to Dawgpound.  I know I am not alone in saying there have been plenty of days this guy carried/inspired me including when we launched Ivan.
Prayer: Pilgrim and Bernie dealing with illness in family.  YHC took us out

Ain’t Nothing But Mammals

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8 PAX showed up for a primal beatdown at Tiger Blood, 7 survived. YHC arrived at 0455 for a quick jog around the school to scout out the site. At 0505, 4 PAX set off on an EC run down to Crossway. This isn’t the normal route, but wanted to work some hills into this morning. Aquaman volunteered to show us the standard route, but I must have not heard him… Either way, we had our hills and were back in plenty of time to see the rest of the PAX, including 1 “visitor” from Carpex, Peeping Tom. There was some mumblechatter about mumblechatter and at 0530, we were off! At CoT, PAX were inspired by a passing Bunny and decided we don’t have enough “humpers” already, so Bunny Humpers should make an appearance in SW soon…

EC: Aquaman, Maybelline, UTI, Warbucks

Warm Up:
Mosey back to parking lot for:
SSH x25 IC
Windmill x10 IC
Sir Fazio arm circles x10 forward/x10 backward IC
Arm stretches
Moroccan night clubs x10 IC
Mountain climbers x10 IC

The Workout:
Mosey to soccer fields.

PAX lined up on the end of the soccer field. We did the following:
3 exercises
sprinted to mid-field
repeated exercises
sprint to end of field
repeat exercises
**Counts ranged from 15-25 for each exercise as needed.

Round 1 exercises: Mountain climbers, Catalina wine mixers, and merkins
After round 1, we had our 1st casualty. Aquaman, exhausted from being Thunderstruck last night, didn’t want to over do it and headed home. YHC confirmed he made it home without issue. Rest up Aquaman!
Round 2 exercises: Monkey humpers, shoulder taps, squats.
For round 3 we did an animal walk across the field with YHC calling different modes of transportation. It went something like this:
Bear crawl (Moby is an extremely fast bear)
Crab walk
Duck walk
Crawl bear
Flamingo (lunge walk)
Cheetah (sprint)

PAX then mosey’d over to the lot beside playground and grabbed some wall for:
BTTW x15 IC
Pistol squats x10 per leg
Australian mountain climbers x20 IC (unfortunately no blood was spilled)

Next up, parking lot suicides with PAX calling exercises at start
Sprint to 1st island and back to start for exercise
Sprint to 1st island + back to 2nd island + back to start for exercise …
Repeat to 4th island

Suicide exercises:
Plank jacks x15 IC
Pickle pounders x10 IC
LBCs x10 IC
Crab humbers x10 IC
PAX loved crab humper so much that we did another set before going to find Mary.

Mosey back to start for Mary.

Mary:
LSF x20 IC
Homer to Marge x10 IC – YHC planned to work each leg individually until CAR was called. PAX scattered out of the way as Mary came in hot pursuit of her parking spot.
After this brief interruption, we finished up with:
High slow flutter x20 IC – last exercise
Box cutters x15 IC – really, the last exercise
Have a nice day

Announcements:
Carpex CSAUP 6/8 – Crazy Train – 14 mile run – 8am start
Carpex T-shirt order

T-Claps (Recognition):
Third cousin – Strong start to F3! Keep up the good work.
EC crew – Strong pace on the Crossway hills.

Prayer:
Warbucks dad’s back, Lauren, Peeping Tom’s cousin, Moby’s dad, Aquaman

Get Your O-Face On!

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Pax: 187, 3rd Cousin, Axe, Bernie, Chips, Cowboy, Da Bizness, Dawg Pound, Emeril, Foghorn, M4L, Nemo, Pablo, Rainmaker, Snap, Slide Rule

Beautiful morning temps as YHC started his extra credit from the house.  On the way, I saw several Pax getting some EC as well as they were returning to the AO.  Got to the parking lot with a couple of minutes to spare.  16 Pax were off to feel the Bern.

FNGs: Nil

Warm Up:

Moseyed on over to the parking lot by the front entrance of the library.

  • SSH x 15 IC
  • Good Mornings x 10 IC
  • Hillbillies x 12 IC
  • Merkins x 10
  • Squats x 10

After a brief warm-up, YHC broke the Pax into groups of 3.  I joined a group to make 4.

The Workout:

Within each group of 3, one Pax lined up in a parking space while another lined up in a parking space directly across on the opposite side.  The 3rd Pax had to travel from one side to the other via the called exercise as the Pax on each end did a different exercise.  Once you got to one end, you switched with the Pax and did that exercise while they traveled to the other side.   This was AMRAP-style for 7 minutes for each round.  A lot of moaning after we were a minute into the first round, and I announced that we were going for 7 minutes!

  • Round 1 (7 minutes)
    • Side 1: T-Rex Merkins –> similar to military push-ups but hands were further down by your lower rib cage; feet against curb.  Pax modified for difficulty
    • Travel: Bear Crawl
    • Side 2: Modified Man Makers –> Burpee with a shoulder tap on each side after the merkin, then stand up and do an additional squat.
  • Round 2 (7 minutes)
    • Side 1: Mountain Climber Crossovers –> knee to opposite elbow
    • Travel: Duck Walk
    • Side 2: Frog Situps –> WW2 with bottom of feet touching each other
  • Round 3 (7 minutes)
    • Side 1: Plank
    • Travel: Crab Walk
    • Side 2: Suicide Squat Jumps –> alternating jump lunge and then a squat

After these three rounds, we moseyed on over to the steps at the library for the next round.  We stayed in our groups of 3 for this one as well.  For this round, the reps for exercise #1 served as the timer; so you switched to the next exercise in line one the Pax in your group doing exercise #1 finished.

  • Round 4 (2 sets)
    • Exercise 1: Step off from 2nd step into a squat jump (Timer: 10 times and then change exercise).
    • Exercise 2: Low slow flutter
    • Exercise 3: Inch worm

After round 4, we circled up in the grass for a finisher.  This was announced as a 5-minute glutes/hips finisher, but the jokes kept coming.  So we have a name for it below.  5 minutes straight (no stopping).

O-Face Finis(her)

  1. 30-sec donkey-hydrant with leg #1 (donkey kick/fire hydrant combo)
  2. 30-sec donkey-hydrant with leg #2
  3. 1-min hip thrusts (picture sitting back on your feet and sitting up to your knees – squeeze the cheeks.  Pablo kept looking for something to hold on to in front of him here
  4. 1-min Homer-2-Marge
  5. 30-sec 1-legged hip thrust with leg #1 (almost like a single-leg Homer-2-Marge, but instead you are holding yourself up with your arms and letting your planted leg do the work) – Emeril kept begging me to look in his eyes on this one.
  6. 30-sec 1-legged hip thrust with leg #2
  7. 30-sec lunge with kickback (lunge with leg #1 with a straight-leg kickback with leg #2)
  8. 30-sec lunge with kickback (lunge with leg #2 with a straight-leg kickback with leg #1)

Wrapped this up and moseyed back to start for 1 quick Mary exercise and COT.

Mary:

Quick 25 LBCs since we had a little time left.

Announcements: This month’s charity is Holly Springs Food Pantry.  Slide Rule going for a half marathon and distance PR with doing 15 miles on the ATT this Saturday.

T-Claps (Recognition): Slide Rule has gotten a bunch of PRs for a lot of distances in the last couple of weeks (1-mile, 5k, 10k).  Kudos to all the slappin da bass you’ve been doing to get faster.

Prayer:

Prayers up for Crab Legs, Shredder, Pilgrim’s dad, and the Morrisville police officer who passed.

 

Honored to lead this morning.

-Bernie

8 Ball in the GP Pocket

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FNGs: N/A

Warmup:  21 OYO Burpies to honor UNCC Hero Riley Howel, 20 Fozie Arm Circles, 20 SSH, 15 Daisy Pickers, 10 Windmills (YHC called for Windshield wipers instead of Windmills and was corrected by Pikachu), 10 Emperial Walkers, 10 Hillbillies,  20 Moroccan Night Clubs

The Workout

Mosey to the Rock Pile – rotate around rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

Pikachu dropped a gas bomb on us early on and it lingered for many long minutes in the stale air.  If the trees don’t eat it, neither should we.

Mosey to the Wall to catch up with Skidmark making his 2nd mark on the HS landscape, but this time in the Jones Park bathroom. Nice work Ace “Do NOT go in there”

2 sets of 80 ct (10 ct down the line) Wall Site and 40 ct BTTW

Mosey back to the Rock Circle

  • 4 sets of 20’s Standard Press (rotating rocks clockwise)
  • 2 sets of 10  Windshield Wipers
  • 10 Boat Canoes
  • 20 LBCs
  • 10 Standard Merkins
  • 10 Rockies
  • 20 H2Ms single leg (alternating)

Aik’n Station Time:  PAX split into two groups on opposing walls but work together

  • 15 Derkins, 15 Dips, 16 Step Ups, 20 Squats, 20 Lunges, 15 American Hammers, 10 Split Jacks, 10 (1.2.3.#) Shoulder tap planks, 4 sets of 10 ct Superman 5 ct rest, 10 Pickle Pounders, 15 (1,2,3 ct) High Knees, 15 Dips, 15 Erkins, and finished the workout off with 15 Plank Jacks

Announcements:  Use the Q Sheet, Truth In Nature Skeet Shoot fundraiser, Pikachu will be posting details around the Memorial Day Murph soon.  GP closed June 1st so PAX participate or support those participating in the Harris Lake Tri-Sprint or Run For The Quay.

Prayer Requests:  UNCC Shooting – for the families and friends of victims. Bullseye’s family friend Jennifer just found out she has stage 4 lung cancer. Continued prayers for Crab Legs

YHC took us out.

T-Claps (Recognition): Skid Mark and Pikachu logged over 14 miles before posting GP and for Bullseye who doubled down w/ U-Turn + GP.

Fresh Blood

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EC: Aquaman, 187
Warm Up: Mosey to the backlot by softball diamond.  SSH x50, Daisy Pickers x12, Sir FAC x10, reverse x10 and overhead clap x15, Demonstration of the Ski Burpee (aka J-Lo Burpee)  5OYO + 5OYO for UTI being late.
The Workout: Mosey over to Elementary side and stopped along way for BTW x15 with Shoulder Taps.  Mosey to back road by playground and partnered up.  Partner 1 crabwalked to playground and did pull ups x10. Partner 2 stayed back and SSH. (switch and repeat)  On second go round Partner 1 bearcrawled to playground and did pull ups x10. Partner 2 held plank.  (switch and repeat)  Next we mosey to the far lot and partner wheelbarrows 7 spots at a time.  Once we both did 7 spots we did 5 Ski Burpees and continued to wheelbarrow until end of lot.  We repeated this twice for the full length of the lot.  Next we mosey back to the BTW location and partner 1 BTW x15 count while partner 2 Al Gore (switch and repeat), Round 2 BTW right arm up, left arm up, regular, while partner 2 Al Gore (switch and repeat, Round 3 all PAX BTW x20 Shoulder Taps.
Mary: Nipplers x15, Mountain Climbers x15, Peter Parkers x10, LSF x10, 6 inches and 45 x10, Homer to Marge x15, Pickle Pounders x20
Announcements: Dad’s camp, Fill the Q Sheet up or you will have to continue to listen to my country cadence!
T-Claps (Recognition): All Pax for getting out of bed this morning
Prayer: Aquaman’s friend Jennifer battling cancer, Moby’s father Tom and his road to recovery, UNCC shooting, Crablegs