Posts

ManBearPig’s & Field of Dreams

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

Blood Transformation GIF by South Park - Find & Share on GIPHY

The fog this morning helped define why we call it “the gloom”. 6 PAX came out for a workout this morning. YHC through together the workout the night before just before bedtime. Grabbed a new exercise from our brother Shake N Bake out of Charlotte. No FNG’s, flag was planted, it’s go time!

Warm Up:
Start at flag area
Lap around parking lot
Windmills x10 IC
Lap around parking lot
Jump squat x20
Lap around parking lot
Slalom x20 IC
Lap around parking lot
Seal clap jacks x20 IC

The Workout:
ManBearPig created by Shake n Bake from Charlotte
In a long line of parking spots, bear crawl two parking spots, crawl bear back one parking spot, rinse and repeat until you reach the end of spots. Roughly 12 parking lines total. If done properly, you may be squealing like a pig before your done.Pick up the six when done. This went by faster than expected but didn’t want to repeat due to some moans. Mosey to baseball field

Field of Dreams 11’s
Starting at home plate run backwards to center field fence. 10 gorilla humpers. Run back to home plate. 1 burpee, keep going until 1 GH and 10 burpees. Total 55 reps of each.

Mosey to flag area
Nipplers, right leg up nipplers, left leg up nipplers, hand release merkins. 10 each, without rest between sets
Lap around the parking lot.
Turkish get ups x10 each arm
Lap around the parking lot.
Criss cross merkins x10 right over left, switch

Mary:
OBLIQUES
Side ups x15 IC each side
Pretzels x15 IC each side
Heel taps x15 IC each side
American Hammers for 60 secs AMRAP

Announcements:
See FB and slack
Dads F3 this Saturday at Womble Park 9 A.M.
WB race next weekend
The Mule next weekend

Prayer:
Moby’s dad
Coal Ash & Chips leg injuries
16-bit & Norm friend lost 8 yr old died of flu
Lacrosse player committed suicide, attended HS high
Modify Father in Law cancer battle
DD’s dad and family
Norm has drills this weekend
Cupid’s work situation
H1N1 job search
Crab Legs ALS battle

With lower numbers at an AO comes more openness. We had a lot of prayers spoken this morning which is really good to see. Appreciate the effort by everyone this morning. Seize the day men.

BS Out!

Friendly New Site Q

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

This morning marks a new era in the brief history at Purple Cobra.  YHC took over as site Q following Peeping Tom’s reign of terror.  PAX of 22 showed up to partake in the fun with 6 for an eventful EC. Chips made an early departure after a (hopefully minor) injury during EC run.  T-claps to Emeril and Pablo for getting him back safely in proper F3 fashion.

Warm Up:
Standard Warm-up lap

SSH x25 IC
Imperial Walkers x10 IC
Hilbillies x10 IC
Morocan Night Clubs x10 IC
Windmills x10 IC
Mountain Climbers x10 IC

The Workout:
Mosey to Goodwill lot to meet some new friends. PAX circled up for:
Jack Webb 1:3 up to 10:30
Recovery lap around lot
Dan Taylor 1:3 up to 10:30
Recovery lap around lot
Captain Thor 1:4 up to 10:40
Recovery lap around lot

PAX then showed off some moves during Hey y’all watch this. PAX called out:
5 burpees
10 Freddy Mercury IC
10 turkish getups
10 diamond merkins
Catch Emeril if you can – good work Dumbo!
10 wide grip merkins
10 reverse merkins
20 pickle pounders

YHC was exhausted, so PAX mosey’d back for Mary.

Mary:
Homer to Marge x10 slow
Fire Hydrants x15/leg
Low slow flutter x10 IC
LBCs x20 IC
Have a Nice Day

Announcements:
The Mule 3/9, 2.0 Workout this weekend 9am @ Womble

Prayer:
Chips, Lipstick’s Mother in Law, Officer Ainsworth, Crablegs, Mobie’s dad

YHC took us out.

Cletus has an Abyss also

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

Another wet and soggy day to post in the gloom. The rain wasn’t too bad at all but the puddles represented as YHC found a few big’uns on the warm up mile. PAX of 10 posted for a shelter beatdown. Sliderule needed a last minute fill for Q and Yogurt didn’t do social media the night before so Banana Seat was happy to be back as YHC for Cletus just like old times. 0545, no FNG’s, let’s hit the puddles.

HC from Crosby but no show. Crazy Time must have did him in.

Warm Up:
Jog around the park for a short 0.3 mile loop back down to the shelter.
Good mornings, slow x10
Stretch upper
SSH x20
Stretch lower
Table top circle walk

The Workout:
Deconstructive burpees x10 each
– 5 steps (squats, leg outs, merkins, leg ins, squat hops)
10 burpees OYO to perfect

Partner up – same size
Upper body:
Dirkens from bench
Dips w/feet up on bench
P1: Abyss merkins – P2: Irkens (touch chest)
3 rds : x15, x12, x10

Somewhere in here YHC noticed Straight Cash getting some air from the side of the shelter. No merlot sounds, maybe just a breather needed.

Lower body:
1-legged seated squats, switch legs
Box jumps
Partner hold squats
3 rds : x15, x12, x10

P1 – BTTW nipplers x10
P2 – plank jacks
2 rds
Lipstick lead his country cadence count for us on this and YHC tried it out on rd 2.

Lower back raises on table top with partner x10, switch, rinse and repeat
Dauber showed up during this exercise, took of breath taker, and peaced out! Guess he was D.O.N.E.

Mary:
Big boy sit up-ups – found this on the exericon and wanted the PAX to try one each. Yogurt was the only one successful
Partner leg pushes x15
MOBY – Sally: 6 inch hold with hello dolly’s at the acoustic sections

We did reverse Name-o-rama.

Announcements:
Crosby band at Big Easy, pictures
2 weeks left until WB. Rain training welcomed.
See slack and FB for all others

Prayer:
Full house dad GI bleeding
Doug Stein knees and new born
Shredder’s recovery
Aqua-mans son from concussion
Courtney tumor (Hasselhoff request)
Miller family, Dad with weeks to live from brain tumor (BS request
Lipstick MIL cancer treatment

As we were departing we forgot about Breath Taker. The boys from Woodcreek picked it up and will chip in on the $50. Not sure who is wearing it yet but heard they may drop it off at Nemo’s front porch.

It was great being back at Cletus to lead the PAX. The shelter workouts are one of my favorites probably bc you don’t really get a break for 45 mins. YHC had to catch some breath a couple times especially after abyss merkins. Always humbling to be able to lead such a great group of HIM. Until next time…

BS Out!

R4TJ – Relay Racing for beach bodies and PRs

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

EC: Skidmark and 187 went out for some bonus miles

Warm Up: Windmills, Daisy Pickers, High Knees, Butt Kickers

The Workout:  PAX of 10 formed 2 teams of 5.  The teams were formed to match paces of the teams as equally as possible.  A member from each team was staged at the infamous 4 corners of Ting Park with an additional station positioned on the main road between the basketball courts and the base of the ramp.  The corner at the base of the ramp served as the starting line for each relay race.  The matched runners sprinted from their station to the next tagging their teammate to start the next leg.  As each of the 5 member teams completed their circuits a score was tallied at the base of the ramp.  With each completion the PAX at each station would advance to the next spot.  Eventually everyone got a shot at each leg of the race, with everyone completing 5 races going clockwise around the circuit and 1 going counter clockwise where our runners continued on through the circuit picking up their teammates along the way.

At the competition of the final counter clockwise circuit.  The two teams formed 1 team for an Indian Run back to the basketball courts continuing on the counter clockwise route.

I promised FUN…  Hope it was 🙂

Mary: Skidmark led us in some stretching.

Announcements:

187 turned the big 40 today!

Deadbolts call for support at the veterans event on Saturday at Hope.

Skidmark gave an epic speech!  Most of us forgot it as he was saying it but the standout moments involved our beach bodies and something about PRs.  You had to be there…  In the moment we all had a vision of this exact scene (again Happy Birthday 187 – you are WELCOME! – Apologies and/or you’re welcome to Cowboy, Short Pole, Yogurt, Banana Seat for not capturing you in this vision…)

Prayer:

Prayers that we all stay healthy and injury free.

YHC thanks everyone for their prayers for Benji

Prayers that you can all erase the image from this Back Blast from your brains… sweet dreams 🙂

Edit: Updated thoughts on Skidmark’s speech

BTW – I was joking around about Skidmarks speech and I realized that I did minimize his message which was about a sense of pride we should all have in ourselves for getting up and getting out there everyday. Even in this very dreary week you can see Strava lighting up with outdoor activity as we know many would opt to stay in bed or maybe hit the dreadmill (cough cough SlideRule). Point is we are all individually remarkable and as a group we are more than remarkable. Hence the beach body and PRs reference which fit into his speech better than my own re-hash. As we often like to say, “Good Work Men!”. Keep it up, keep getting better. Hope I captured the essence of the speech well enough. Please feel free to elaborate Skid but the image stays 🙂

 

So Long But Not Goodbye

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

Awesome turnout for YHC’s last time as Site Q at Purple Cobra.  New management starts next week with Warbucks at the helm!

It’s truly been an honor to lead and I look forward to the continued fellowship of all the PAX in South Wake even though I won’t be around anymore in the Gloom on a regular basis.  Carpex isn’t that far.

 

Warm Up: We started with an FNG and after the disclaimer we did the usual warm up lap around and then back to the flag to circle up for the following:

Good Mornings ICx15

Fazio Arm Cicles ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Mountain Climbers ICx15

It was then that we noticed the the FNG had left.

The Workout:  Partnered up for wheelbarrows

Partner 1 about 7-8 parking spaces down, pause for 10 nipplers, then finish to the end of the embankment

Partner 2 switches and we head back to the start

 

We then divided into two lines and did a long Indian Run to the Jiffy Lube guardrail.

When we arrived we partnered back up again for 10 derkins, erkins, and dips while partner 2 did LBCs.  Each partner did their reps and we decreased each set by 2 until we both completed everything.

 

Mosey over to a new hill that YHC found over next to the new Planet Fitness.  We kept our partners for Burp Back Mountain.

After each group reached 100 burpees we got back into our Indian Run lines and made our way back to the flag for Mary.

Mary: WWIIs ICx15

Have a Nice Day!

Announcements:

Crosby is playing at 11pm Saturday I think?  Please ask him for more details.

Undisclosed and Unofficial Beer Mile at 4pm on Sunday?  Meet at the town hall – again check with Crosby for more details.

Last year M4L and DB participated in the Hope Community Church Military Family Symposium. F3 Southwake had a small booth where we talked to military service members and spouses. We headlocked a few FNGs. They have asked us to come back this year – it is Saturday morning 2/23/19 from 8:30 – 12:30. We need a few #HIM to man the booth. We don’t need a commitment for the entire 4 hours.https://docs.google.com/spreadsheets/d/1nu4TYt7EyMpW9ZC6Ixgt_aiS4BWVDbEwVEEvKgjfURA/edit?usp=sharing

Prayer:  DB took us out

Crablegs, Moby’s Dad, UTI’s Dog, Shredder, Buford, unspoken

Crazy Ivan Backblast 2/15/2019

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

Pax of 19 for 5 stations of pain:

Particle Board, Fonzie, Banna seat, Emril, Mookie, Yogurt, Lucky Charms, Nemo, Strait Cash, Pac Man, Dumbo, Wiggly, Peeping Tom, Pumpkin Spice, Lipstick, Coal Ash, Deadbolt, Chips

Breah on the Q

Warm Up: Jog around the lower parking lot and 5 burpees for Deadbolt being late to the party. 22 Counts of SSH, Imperial Walkers/Hillbillies, and Merkins

The Workout: 5 stations Tabata style 30 seconds of work 10 seconds of rest. Rotate stations every 3 mins 3 seconds.

Pain stick station

Round 1

Curls- Overheard extensions- Rut Rows- Strait Arm Lifts (repeat)

Round 2

Goblet Squats- overheard squats- split squats- Back squats (repeat)

Tire station

Round 1

Partner 1 & 2 Tire  flips- and Partner squats with tire- switch each set

Partner 3 & 4 Run as far as you can in 30 seconds partner runs alongside then switch

Round 2

Lateral jumps- up and over- box jumps- fast feet (repeat)

Med ball station

Round 1

Slams back and forth-partner side throws- Chest passes- turnaround overhead throws

Round 2

Big boy sit up partner throws- partner dying cockroaches- American hammer ball pass- Partner ball merkins

Battle rope/Fire hose station

Round 1

Partner 1 waves/partner 2 fire hose carry (switch each set)

Round 2

Partner 1 Double arm slams/partner 2 fire hose skaters

Kettlebell station

Round 1

Swings-right arm snatch-left arm snatch- upright rows

Round 2

Renegade Right arm row- renegade Left arm row- Right arm KB merkin- Left arm KB merkin

Mary: Circle up for 22 counts of Imperial walkers, Low Slow Flutter, and reverse LBC’s

Announcements: 2nd F at Dunkin and the Fritter Foundation speech

This weeks Q source focused on getting yourself right so that you can be right for the rest of your life. F3 is a prescription, not a suggestion. 1st F is to get your body right, that leads to the 2nd F of connecting to others and that leads to getting your head right with the 3rd F and the sky Q.

Prayer: Prayers for Shredder and Crab legs and for our relationships Emril closed us out.

Valentine’s Day 11’s massacre

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

PAX of 17 for EC and 28 for main event came out to experience a Valentine’s Day 11’s Massacre and pursue the coveted fritter.  #FrittersAin’tEasy

EC: Pablo, Lipstick, Banana Seat, Wiggly, Banana Seat, Straight Cash, Chips, Nemo, Pumpkin Spice, Yogurt, Lucky Charms, Particle Board, Emeril, Peeping Tom, Coal Ash, Pikachu

Warm Up: A quick jog around the soccer field.  Circled up at the flag: SSH IC x 20, IW IC x 15, HB IC x 15, Fazio Arm Circles IC 10 forward and 10 back, good mornings IC x 10

The Workout: PAX split into 7 groups of 4 and did an Indian run over to the high school main entrance.  2 rounds of 10 Merkins, Derkins and Dips while we waited for the 6 to arrive.  PAX remained in their Indian run groups and did 11’s on the road/hill that goes between the school entrance and Middle Creek Park Ave: Burpees at the bottom/Star Jumps at the top.  PAX then split into 2 groups to Indian run back to the flag for Mary.

Mary: Pikachu had the PAX do plank shoulder taps while the Q got is phone, Q resumed: LSF IC x 15, Freddie Mercury IC x 15, have a nice day

Announcements: Check FB and Slack, Meg Smile

Prayer: friend of banana seat with medical issues, Full House’s father, Shredder, Marriages, Unspoken prayers

Q Source “Preparedness”

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

“Preparedness” qsource topic last week was key for me this morning.  Encourage everyone to check the source out on F3nation.com if you haven’t yet. It was great to lead you guys and welcome 28 men including 2- FNGs. Randy(China Grove) and Jeff Toke (Centerfold)

Warm Up:Jog around courts

20 ic SSH, 15 ic good morning, 10 each ic hillbilly  and imperial walkers, 10 gazing arm circle forward and reverse ic, 6” extended arm pulses ic
The Workout:count off and partner up. Each group grabbed a medium rock and met at end of lot

Alarms was the exercise of choice

A(arms) p1-curls/triceps p2 -bear crawl50yds Switch

L(legs) p1-goblet squats p2 -alternating lunges 50 yds Switch

A(abs) p1-wwII w/rock p2-peter Parker’s 20 IC Switch

R(run) p1- run around courts p2-sprint to end of lot and backward run to start. Switch

M(merkins) 20- paddy cake merkins, p1-20 diamond merkins p2- 20 wide merkins Switch

S(squats) p1-squats, p2- 5 shuffles , burpee 50 USA and back.  Switch

Mary: Fedex volunteered to take on Mary

lbcs, pickle pounders, homer to marge, low slow flutter, 6”, 45degree hold, 90 degree hold, American hammers, windmills, and 5 burpees oyo.

Announcements: new slack channels for triathlon s, rugged maniac(price increase Friday) run/bike/run event next week(Matt, Randy mentioned this but I don’t recall how to sign up, more details would be great if you talk to him)

take me care of the women in your life this Thursday. They may say they don’t want anything but don’t buy that!!!

Prayer:Shredder speedy and full recovery. Guidance in our marriages and relationships to keep them strong.

RESPECT to 50

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

Another day in Paradise
City that is. 13 total PAX showed up to get stronger in a drizzling gloom this morning. We lost one about mid-workout due to some health concerns. Flag was planted, speaker was hidden, no FNG’s. Let the party begin!

Fartsack: ShamWow! (late scratch)
Double Fartsack: Crosby (EC + HC)

Warm up:
Run up to top parking area near tennis courts. Carioca, both sides.
Smurf Jacks x20 IC
Windmills x10 IC
Bat Wings x20 IC (4 sets)
Daisy Pickers x10 IC

The Thing:
Partner Up
Miyagi Merkins x20 (Always look eye) – head up for better form

Mosey over to parking spaces near restrooms
Wheelbarrow the parking lines with 5 merkins at each corner facing the same direction, switch partners, Rinse and Repeat

Mosey over to short wall at top of ramp
P1 – Box jumps x15
P2 – Monkey Humpers x15 IC

BTTW Beast Mode – shoulder taps on 1 & 2, vertical shoulder press on 3 & 4 x10 IC

Side step squats down the ramp. Sumo squat then tight squat alternating about 20 yds, lunge about 20 yds, then run to bottom of the ramp.

At the bottom of ramp. Contra burpees (add 1 merkin each rep) x10 (45 total merkins)

Ramp suicides. 4 cones. Run to 1st, run back, run to 2nd, run back, etc
 squat hold for 6 when done at bottom

Mosey to lower parking area
Nipplers x10 IC
Right leg up nipplers x10 IC
Left leg up nipplers x10 IC
Hand release merkins x10 IC
All with no break, stay in plank
Mosey back to bball court

MARY: 6 mins 47 secs of Mary (Length of Paradise City song by GnR)

Start at the beat drop
Freddy Mercury x28 IC
Stop at first whistle blow

Start at singing
American hammers x15 IC
Stop at course

Start at guitar riff
Box Cutters x18 IC
End at course

Start at “So Run”
LBC’s x29 IC
End at drum roll

2 min warning, all IC double time, start at fast part
Homer to marge x20
LSF x20
Pickle pounders x20

Talked about RESPECT factor. Men that are over 50 doing in F3 should be an inspiration to the younger guys. For me to even think about doing F3 for another 10+ yrs and reach 50 would be a challenge. Use these men to lean on. They have been around the block a few more times and can share wisdom to all of us. Hats off to you guys!

Name-O-Rama

Announcements:
See FB and Slack today for updates, Fritter Foundation should have big induction this Friday (especially since M4L is paying)

Prayers:
Shredder should get results today, Crab Legs and those battling ALS, all of our marriages (V-Day this Thursday)

Thanks to Skidmark for accepting my Q request at PC. I hope everyone enjoyed the new stuff and the Mary session left you pumped up for the day. It’s great to see so many new PAX there. Blessed that I could lead this morning.

BS Out!

Strava Stalking

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

13 men got stronger at U-Turn on Saturday morning. Aquaman couldn’t remember all the names so I did my best strava stalking to capture the Pax.

Warm Up: The usual I suppose
The Workout: Standard 5 mile loop with some modification
Mary:
Announcements:
Prayer: