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Are you a Member of the Clergy?

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Sometimes when an FNG shows up, you gotta ask, “are you a priest or pastor, or member of the clergy?” Because we’re about to talk about rock spanks with consent and without consent and pickle pounders, etc. Today’s FNG Abacus, was not a member of the clergy so we had the “all clear” to commence with the best mumblechatter in Southwake. YHC sought to set the stage for ridiculousness by introducing the Bag of Wrenches (about a 30lb. bag of wrenches, literally) that would accompany us on our short journey today.

FNG’s: Welcome aboard Abacus!!!
Warm Up: Shredder got us started off with SSH x 15 IC as YHC got some extra gloves for our FNG. This was followed by Good Mornings x 20 IC, Imperial Walkers into Hillbillies x 15 IC, Hand Release Merkins x 20, Seal Claps x 10 IC, Overhead Claps x 10 IC, Donkey Kicks x 20 IC, Hand Release Merkins x 10, Good Mornings x 10 IC.
The Workout: Mosey over for some rock work as Shredder and Pumpkin Spice shared the load of Bag of Wrenches.

Circle of Rock

2 Rounds of each: Squats x15, Rut-Rows x15, Hand Release/Release Merkins x 10 IC, Curls for the Girls x15, Tricep Extension x15, Rock Spanks x15 IC, Chest Press x25, Shoulder Press x15.

The circle of rock continued except 4 PAX stepped up to do 25 Curls for the Girls with the Bag of Wrenches, while the rest of the circle did AMRAP Ground Pounders the entire time. PAX not Curling or Pounding were Planking.

Wall of Pain

Each PAX took a turn doing 25 Curls for the Girls with the Bag of Wrenches while the rest of the PAX alternated between BTTW and People’s Chair. With 13 fellas…this took awhile!

Mosey to the playground with Shredder and 3rd Cousin grabbing the bag to travel. When we got there, 4 different PAX stepped up to be our “wrench curlers” while all others did AMRAP step-ups. PAX not curling or stepping, were planking.

Mary: LBC’s x20 IC, Homer to Marge X 20 IC, WW1’s x 20, Pickle Pounders x20 IC, short mosey back to the flag for Donkey Kicks x 10 IC. I told these guys not to leave open spots on the Q Sheet!
Announcements: Long Ass Run, March 27th. Downtown Train has an April “Neighborhood Challenge” coming up.
T-Claps (Recognition): Pumpkin Spice and Forceps for the double down and Pumpkin Spice will be on the VQ at Ground Pounder next week. That dude is gonna uncork it on us! Welcome Abacus (works in finance…close to Bean Counter…but).
Prayer: Motor Boatin’ and his new job, Pumpkin Spice has a friend who has recovered from a possible brain tumor, fellow PAX in Carpex with various injuries, those struggling with addiction, depression, mental illness, and grief. When we pray…God moves! YHC took us out.

Now for Something Completely Different (well almost)

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FNGs: None 

7 HIMs posted to GP on a cold but dry morning.  YHC brought the music box & discs.  Sadly Gump wore his Tampa Bay jersey and beanie (that guy) to support “Tompa Bay.”

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions), Arm stretches, 20x3ct SSH.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct:  Windshield Wipers, Rock Spanks, Single arm Merkins (both sides), Rock Press (3 sets), 10×3 ct Rockies, 10x3ct Box Cutters

Mosey to the disc golf putting green

Heavy Discs (Something different):

3 discs in play at all times. PAX take turns putting while rest exercise. Round 1: SSH – don’t stop till someone makes it (that took forever – THANK THE LORD FOR KITTI LITTR).  Round 2-38 were more of a free for all with PAX lining up on each side to keep the discs moving (minimum of 10x3ct of each exercise).

Merkins x2, SSH, Plank Hold, Squats, Chilcutt Planks, Lunges, Emperial Walkers, Hillbillies, Pickle Pounders, LBCs, Moroccan Night Clubs, Freddie Mercury, Monkey Humpers x2

4 minutes of Knee Wall of Pain:

20 Step Ups, 20 Dips, 10 Erkins, 10 Step Ups, 10 Dips, 5 Erkins

Announcements: Mama’s House moved (so much for the new driveway), HIMs running Uwharrie and some dozen donut race, Looking for businesses to support the HSPD fund raiser for 1st Aid Kits,  Wilmington Race moved to April.

Prayer Requests: For our country, injured PAX, Noah’s Arc & his M, YHC asked for prayer through the grief therapy process.

2nd F @ Panera

Ground Pounder Plan-B Candyland

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FNGs: None 

7 HIMs posted to GP on a very cold but not raining morning.  YHC brought the music box & a basketball which proved to be useless.  

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, 20 Sir Fazio Arm Circles,  Arm stretches, Seal Claps, Windmills.

The Workout

Circle of Rock: Mosey to the Rock Pile pick a friend to share

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Rut Rows, Wonder Bras,  Bus Drivers, and Ground Pounders

Mosey to the B-Ball court.  We attempted to do Heavy Hoops but the court was way too icey and the frozen net decided it wanted to keep the ball to itself so we went to Plan-B. 

Candy Land:

We played spin the wheel of pain (each color represented a different rep count).

5 Burpees, 20 SSH, 20x3ct Chill Cut Plank,  20x3ct Supermans, 5 Plank Jacks, 20×3 ct Lunges, 10×3 ct High Knees, 5x3ct American Hammers, 10x3ct Shoulder Tap Merkins, 10x3ct Boat Canoes, 5x3ct Freddie Mercuries, 20 Split Jacks, 10x3ct WWIIs, 20 Heal Taps, 20×3 ct Hillbillies and 20x3ct Emperial Walkers

Wall of Pain:

10x3ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 30 ct BTW, 20x3ct Al Gore style People’s Chair.

Announcements: Wilmington race still on as far as we know, PAX Monthly Challenge is ongoing,

Prayer Requests: Praises for all the surgeries that went well, Prayer for local, state and federal leadership to figure how how to bring the country back together, for our 1st responders and police, COVID victims and their families, those suffering with addictions or from depression.

T-Claps (Recognition): For Oboe doubling down with U-Turn and GP, For newbie Bobby Boucher already stepping up to co-Q this coming Monday.

Anniversary at the Nut (all men invited!)

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Today marks 4 years since Tonka (welcome back!) picked me up and drove me to a M4L Q at Disney.  Speaking of M4L….he HC’d for today’s workout but apparently got lost coming to the South Side.  To celebrate the anniversary, I even logged into the neighborhood FB page and put up a recruitment post.  It was worth it as we had an FNG join us in 30 degree temps for his first post!

FNGs: Hurts a Little (Ask Da Business what the alternative was…)
Warm Up: Disclaimer was given and we were off.  Quick lap, SSHx20, Imperial Squat Walkers, Fazio Arm Circles got us started.  Had to end with Devil Burpees x 5 (these will reappear….)
The Workout:

Part1: Wheelbarrow (yes, we touched ankles.  I don’t think anyone breathes from an ankle…) up the main lot.  Every parking space, add a merkin (1x, 2x, 3x, etc).  When you get tired, swap with partner and reset count to 1.  *Except*, every swap is an extra burpee (1, then 2, etc).  I think most teams made it to the top around 6 or 7 burpees.  Come back down until last group finishes.  Pretty sure I saw one team almost all the way back to the start…

Part2: Pullups & BTTW

Part2.1: Pullup bars were frozen, no go.  Head to hill and do a little homage to M4L’s intro workout for me.  11’s on the hill, squats at the top, burpees at the bottom (run backwards, of course).  Ended with a circle of burpees.

Part 3: BTTW with a Irkin/Dirkin/Dipx5 timer.  Repeat-o

Part 4: Bat Flipping time!  I promised Pikachu some bat flipping opportunities, but he wanted to go stand still or something this morning.  8x Devil Burpees set the pace — line up in order how you finished.

Split into 4 “equal” teams based on order of finish.  Relay race: last guy to finish ran to 1st light pole, 2nd to 2nd pole, and first guy to finish ran the whole lane.  Winning team didn’t have to do burpees.
Repeato, only flip order.  Nice job by the FNG here!

Recover on the very slow mosey.

Bear crawl back to the start.
Mary: Circle of Mary, 10 count each

Announcements: ?
T-Claps (Recognition): Great job seeing Tonka & an FNG out this morning.
Prayer: Peak Weak had a client die of cancer unexpectedly; only a few months from initial diagnosis to his passing; leaves behind family and small kids.  Heartbreaking.

Good to be with you all for 4 years.  Looking forward to a better year than 2020.

Ground Pounder – moist feet, dry backs

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FNGs: None 

8 HIMs posted to GP on a dreary wet morning.  YHC brought the music box & a basketball.  Macho showed up on time and gloveless – much respect 

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, 20 Sir Fazio Arm Circles, 20x3ct SSH, Arm stretches

The Workout

Circle of Rock: Mosey to the Rock Pile pick your large rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Rut Rows, Curls for the Girls, Overhead Tricep Press, Wonder Bras, Ground Pounders and Bus Drivers.

(always easy to tell which rock is Farva’s)

Heavy Hoops:

2 Rounds: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

2 rounds of SSH, Standard Plank Hold, Plank Jacks, Lunges, High Knees, Moroccan Squat Hold, Emperial Walkers and Hillbillies

Burpees OYO for all PAX

Mosey to the half wall

10×3 Step Ups, 20 Derkins, 20 Erkins, 20 Dips

Announcements: Wilmington Race still on as far as we know.

Prayer Requests: Pumkin ask for prayer for several men going through the Blue Light Academy. Forceps asked for prayer for Aunt’s family loss of her husband as well as his ex and son dealing with loss of son.

Long Things are Good Things

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A cold start and many PAX with frozen hands as the workout progressed but, lot’s of great mumblechatter in the mix during the beatdown at Ground Pounder, helping us all to embrace the suck. A pretty good set of 1-liners (including the title here) leading through and all the way up to the last seconds of the workout. YHC was warned at least once by Shredder that a wrong move by the Q during Mary could result in a kick in the nuts and the PAX let YHC know that this was yet another reasonable Q thrown down at the Ground Pounder!

FNG’s: No
Warm Up: Good Mornings, Willie Mays Hays, Imperial Walker, Hillbillies, Windmills, Sir Fazio’s (F/R), Overhead Claps, and SSH.
The Workout: 2 Heavy bag coupons were brought to the workout by YHC. 1 Bag was 100lb. the other was a 75lb. PAX were instructed to grab a rock that would be challenging for the Circle of Rock. We Cusacked the rock back up toward the flag where the heavy bags lay off the the grass on the side. Each heavy bag was I’d say 40 yards apart. Each PAX took turns departing the Circle of Rock as the “timer” as the flipped the heavy bag the whole distance and then either carried or dragged the other heavy bag the whole distance back. During the thang, each PAX departed the circle 3 times, while others did rock work according to YHC’s cadence or count. When YHC departed the circle, Shredder, Mookie, and Forceps were good enough to serve in running the circle. Rock exercises included: Curls for the Girls x2, Triceps Press x2, Shoulder Press x2, Rut-Rows x2, Squats, Rock Spanks x2, Toe Taps, Rock Merkins on each side, LSF w/rock, Box Cutters w/Rock, Chest Press, Wonderbras, Bus Drivers, Plank Jacks, Mountain Climbers, Standard Merkins. We the returned the rocks and moseyed to the playground knee wall.

At the wall we did 20 ct. Step-Ups, Dips x30, Bulgarian Squats x10 each leg. Repeato except only did 15 dips the second round.

To the Wall of Pain for a very short session of People’s Chair with a 15 ct. per PAX. This was followed by Balls to the Wall for a 15 ct. per PAX. Mosey over the flag for Mary.
Mary: YHC had a particular holiday favorite all cued up for our Mary routine and then….an audible had to be called due to YHC’s phone desperately needing a changeout. When it’s cold temperature, my phone turns off unexpectedly and often. I will try this again, because I think the routine would be “fun”. Finished with 20 ct. LBC’s, 30 ct. Freddie Mercury’s, 20 ct. WW2, 20 ct. H2M, and 20 ct. Pickle Pounders.
Announcements: Only 1 AO for Christmas Day workout- Kung POW.
T-Claps (Recognition): Forceps being the only PAX adequately prepared with the right gloves for frozen rocks!
Prayer: YHC and his M, surgery Monday. Local businesses and restaurants in COVID times. Forceps and family during the holidays, grief, reflection. Sadiq and Pumpkin Spice’s family. YHC took us out. Thanks for playing fellas, great work!

Bday Q #2

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It was a little cooler this morning than yesterday but at least it was dry. Good to be back at The Nut with some familiar faces and a great showing with 13 total PAX in attendance. Thanks to all for coming out this morning and allowing YHC the honor to lead.

FNGs: None

Warm Up:

After the F3 mission statement quiz/refresher we did a quick mosey around the parking lot and circled up for
– Good Mornings x 10 IC
– Daisy Pickers x 10 IC
– Windmills x 10 IC
– Imperial Walkers x 10 IC
– Hillbillies x 10 IC
– SSH x 20 IC

The Workout:

We moseyed to the side parking lot where it became apparent that another group (Gladiators?) had infringed on our territory so we continued the mosey around the back to avoid potential conflict with the offending party. We settled on the circular loop for a modified version of 4 corners. PAX numbered off and split into 4 groups 0f 3 (and one group of 4 to account for the odd number).

Each round consisted of 4 exercises – one at each cone. Traveling between cones took place via alternating between crab walk, bear crawl, crawl bear, and lunge walk. At the completion of each round, we moseyed to the gate and back (roughly 200m round trip).

Round 1 – 20 counts of each exercise: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 2 – 15 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter
Round 3 – 10 counts each: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 4 – 5 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter

We collected the cones and moseyed back to the front of the school. After partnering up, partner A ran a lap around the parking lot while partner B did an exercise until partner a returned then partner A did the exercise while partner B ran. Round 1: Irkins, Round 2: Dips, Round 3: Step ups

With 5 minutes remaining, it was then time for…

Mary:

American Hammers x 20 IC
LBC’s x 20 IC
Homer to Marge x 10 IC w/ each leg up

Announcements:

CSAUP this Sat.

YHC BDay Q continues tomorrow @ Possum Trot

Beer mile coming soon – check FB/slack for details

T-Claps (Recognition):

Thanks to Moby for the chance to lead his site.

Good to see Flanagan out on the EC run.

Prayer:

Moby has a friend whose 6 month old has an abdominal obstruction.

Prayers for those struggling with health, finances, marriage, mental health. Reach out to those you haven’t seen in a while and check in. You never know who may be struggling silently.

Thanks again for the opportunity to lead this morning. It was an honor. We are stronger together.

Q-Duel Cletus – Sprinkler 1 year anniversary and the BIG 50!

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EC:  Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline

FNGs: Welcome @Fanta
Warm Up:  Mosey to the far lot to keep the noise down a “little”.  10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:

It was a celebration week for Sprinkler.  He had his 1yr F3 anniversary this week and turned the big 50 today.  RESPECT!  What better way to celebrate than an F3 party!  41 STRONG today.  Nice showing F3Southwake, way to end the HS Q-Duel week!!!

Count off by 2’s and divide up.

1’s with Sprinkler and 2’s with YHC:

1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s

Well the plan is below, but since we split up I can’t speak for both groups.  I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!).  I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well.  The surprise for me was the Pavillion intermission which turned out to be a beast!  We had a Round 3 planned just in case, but not a chance on that one!  I’m sharing and saving the workout below because I would like to complete it as written sometime.  It’s a great start to a CASUP if you ask me!

We even had an FNG today.  Welcome Fanta, from San Diego and use to work for Pepsi!

 

Round 1
11’s
Merkins jog between sides
prisoner squats
Intermission
Pavillion
Dips 10, 15, 20X w/ BTTW in-between
Rock Pile
2 sets
10 overhead press, 15 triceps curls, 20 curls for the girls
Round 2
11’s
Plank hold bear crawl in between
star Jumps
Mary
15 pickle pounders
2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers
15 box cutters
Round 3 if needed
trip around the soccer field
stack each corner
10 burpees,
15 diamond Merkins,
20 Monkey Humpers,
25 LBC’s

 

Mary:  1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements:  Bass lake mulch.  Sign up!, Q-Duel coming to FV next week.  Show some love, check Slack
T-Claps (Recognition):  41 strong!
Prayer:  Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid.  Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)

Candy Crush

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FNGs:none
Warm Up: mosey to home plate.  Fasio arm circles, 10 good mornings, 10 daisy pickers, arm stretches.
The Workout:15 erkins, 15 derkins, 15 dips.

mosey to playground 2 rounds of pax chasing exercise and then spinning the wheel to determine reps 5-25 per exercise.

Exercises included mountain climbers, merkins, plank jacks, American hammers, squats, pickle pounders, homer to marge, merkins, ssh, wwII, lbcs,  and 3 more I can’t recall.

moved to tires and did 2 sets of hopping over tire and a burpee, and then step ups on each leg.  X10 then x 6
Mosey to Ramos and did bear crawl up one side and down the other x3.
mosey to rock pile and did 20x curls for the girls, over head press, and ground pounder.

mosey to start and did 1-5 ratio of jack webbs.

finished with some arm and hip stretches.
Mary:incorporates in work out
Announcements: mulch, Derek Davis run at tiger blood, q swap.
T-Claps (Recognition):
Prayer:forceps, all effected by hurricane and guidance through Covid situations.

Ground Pounder Reopened for Business

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FNGs: None

6 HIMs showed up to GP this morning. 

WarmUp:

10 Good Mornings, 10 Daisy Pickers,  20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 10 Willy Mays Haze, 10 3 ct Windmills,

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

  • 3 sets of 20’s – Curls for the girls
  • 3 sets of 20’s  – Overhead Overhead Tri-press
  • 3 sets of 10’s – Ground Pounders
  • 3 sets of 10’s – Trunk Twists
  • 3 sets of 10’s – Bus Drivers
  • 3 sets of 10’s – Rutrows

PAX who chose puny rocks swapped out to small boulders

  • 4 sets of 10’s – Standard Bench Press
  • 10ct  Windshield wipers
  • 30ct 6 inches
  • 10ct Scissor Kicks
  • 10ct Box Cutters

Mosey to the Wall of Pain

  • 2 sets of 60ct Wall Sits (Prisoner and Al Gore style)
  • 1 set of 30 count BTW and 1 set of 30 ct Ascending Testicles

Return Rocks and mosey back for Mary

Cards of Pain

  • 2 sets 10 x 3ct Plank Jacks
  • 2 sets of 10 x 3 ct American Hammers
  • 2 sets of 10 Dips
  • 2 sets of 10 Rockies
  • 2 sets of 10 x 3ct Split Jacks
  • 2 sets of 10x 3ct Mountain Climbers
  • 2 sets of 10  x 3 ct Lunges
  • 2 sets of 10 Merkins
  • 2 set of 10 Burpees (courtesy of Pikachu who chose Jokers)

T-Claps for Dumbo running his first half marathon and for all those who joined him in support. T Claps for Fanny Pack for doubling down posting U-Turn prior to posting GP

Announcements:  AOs now open for business keeping rules of 6 ft spacing and circle of COT in place.  Run the Quay cancelled (virtual run available),

Prayer Requests:  Prayers for  Fanny Pack’s 10 yr old daughter recovering from a bout with stomach bug, prayers for Flojo’s wife recovering from a fall.  For our country’s leadership and for all those suffering physically or financially from the COVID crisis.