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Star Wars is Not Superman

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YHC was stoked to be back in the Q circle again. I’ve been battling several injuries, sicknesses, and setbacks for the last 2, but honestly 6 months. My COT message today was simple: Don’t take your health, but especially this fellowship of men for granted, it’s a great blessing that is greatly missed when you are not in it. #morethanaworkout

EC: Fanny Pack, Bleeder, Bobby Boucher, Nemo, Brexit, Batboy

FNGs: Nopes.

Warm Up: Good Mornings, Squatted Sir Fazio’s/Seal Claps/Overhead Claps, Frankensteins, Windmills, Cadence Squats.

The Workout: YHC promised mostly core and legs today with Indian Runs and so it was. Indian run double BOMBS hit first. Indian runs with stops along the way. The stops were: 5/5/5/5 Brokeback Merkins, 10/10/10/10 Outlaws/Overhead Claps, 15/15/15/15 Merkins/Marge Hold (Bridge), 20/10/20/10 Big Boy Sit Ups/Box Cutters, 50/50 Squats/Superman Hold…this is where Cancun got slightly confused on his 80’s adventure music…it’s Superman, not Star Wars!

Once BOMBS were built, a variation on BLIMPS was up next. The group ran small hill repeats with an exercise between. Each time we added 1 to the hill repeats between exercises. Exercises between were: 10 Bobby Hurley, 20 Lunges, 30 Imperial Walkers, 40 (total count Mary as dictated by PAX), 50 count Plank Hold, with a run back for about 4 mins. of Stretching.

Mary: Plenty of it during!

Announcements:

T-Claps (Recognition): Stubs, hitting the 6 month mark in his journey of recovery.

Prayer: Stubs and continued recovery, Ginzu with a pinched nerve is down for a bit, PAX who are in ruts…reach out. YHC, still banged up and recovering…but hopeful the comeback is beginning. We make each other stronger…don’t forget it!

Turkish Delight

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I bet you didn’t know that Turkish get-ups are my favorite exercise.  Well, if you showed up this morning to Crazy Ivan you do now.  Being Friday the 13th the number 13 showed up a lot in today’s workout as did some quality metal in the form of Opeth’s 2001 masterpiece Blackwater Park.  PAX were showing up right up until the buzzer and when we got started we were 14 strong.  We finished with 16 as two brothers from Cletus joined us for Mary and COT.

FNGs:

None today

Warm Up:

SSH x26 IC

Windmills x10 IC

Daisy Pickerx x10 IC

Sir Fazio Arm Circles x10 IC

Trunk Twists x10 IC

Squat hold with bell while each PAX did a 5 count around the circle.

The Workout:

Everyone partnered up and congregated at the end of the parking lot where instructions were given.  Partner 1 would stay put and do AMRAP Turkish Get-ups while partner 2 did an thing.  When partner 2 returned they would switch.

The things they did were:

Mosey with bell to middle of parking lot and do 13 curls.  Continue on to the other side of the lot and do 13 more curls before returning.

Go to field behind lot and do 13 kettlebell swings.  On #13 they threw it as far as possible and then bear crawled to the bell.  Upon retrieving it, lunge walk back while alternating twisting with the bell from hip to hip.

Mosey with bell to middle of parking lot and do 13 triceps extensions.  Continue to the other side of the lot and do 13 more before returning.

Crab walk with bell in belly to the half way point of the parking lot.

Do the same thing as curls and tris but with snatches

 

I really thought we’d have time to repeat but maybe that was a bit ambitious.  Also, group one was super slow.  I don’t think they liked their partners.  After one cycle we were down to only 5 minutes left so we wrapped up and headed to….

Mary:

Midget  love handles x13 IC each side

LBC x13 IC

American Hammers x16 IC

Announcements:

Painting in Garner today with Breach

2nd F lunch at Osha today

T-Claps (Recognition):

All of F3 Nation for showing up and raising over $65,000 for Cardinal from F3 Knoxville’s family

Prayer:

Cardinal from F3 Knoxville.  Breach is working to identify the closes AEDs for each of our AOs.  The Hunt center has one.  Know how to do CPR, it’s helped save lives locally in JoCo.

Sick and injured PAX

 

 

Always an honor to lead.  Thank you, men.

 

010000

In Memory of Cardinal (F3 Knoxville)

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FNGs: none

From F3 Knoxville: “With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time.

To help support Cardinal’s family, a GoFundMe has been created. All of these funds will be given to his wife.”

https://www.gofundme.com/…/in-memory-of-taylor-phelps…



Warmup:

 

SSH x15 IC

Tempo Merkins x10 IC

Low Slow Flutter x10 IC

Sir Fazio Arm Circles x10 IC Forward/Reverse

Hallelujahs x10 IC

Samson Hold 20 secs

MICHAEL PHELPS

Knoxville Cherry Pickers x10 IC

Willie Mays Hays x 10 IC

 

Workout – “Card’s Run and Repeat”

 

3 rounds of exercises. Do set at one end of field/lot, run to other end, repeato. Then go to next round.

 

Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each

Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each

Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each

 

Squat hold for the 6 when you return until all PAX have finished

 

As a group if there is time: (and there was)

 

Burpees x 20, run to other end of field/lot and repeat

 

Mary:

 

Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.



Notes:

 

Tempo Merkin – 1, 2, 3 lowering. Up on 4.

Knoxville Cherry Picker – aka Daisy Picker

Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.

Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.

Announcements: MLK day of service – opps to serve

T-Claps (Recognition): Abe for HSFC drive

Prayer: Cardinal, F3 Knoxville, his family, sick and injured PAX

Breach took us out.

Honor to Lead.

Riding the train with Diego

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EC: A quartet of ECers visited Womble on a 2.0mi jog. Stickers, Kosher, Abe and Bleeder

FNGs: None

Warm Up: We started quick after a few Pax guessed I had adventures awaiting on the first floor of the parking deck. A true gloom morning made the dry parking deck a welcome addition to the morning. Side Straddle Hops, Seal Claps, Windmills, Hillbillies, Overhead Claps and Good Mornings go everyone loose and mildly warm. 

The Workout: Inspired by an image of Dora the Explorer riding a train with a monkey, this train trip featured Dora’s cousin Diego, who is a much tougher train conductor along with frequently monkey activities. 

PAX partnered up to complete the Diego workout with the following cumulative goals:

-50 Merkins

-100 Overhead Press with a coupon

-150 LBCs

-200 Mountain Climbers in cadence

-250 Curls for the girls with a coupon

-300 Squats + coupon

While one partner tacked the exercises, the other partner raced to the top of the 3 flights of stairs in the parking deck. Upon the running partners return, both PAX performed 5 monkey humpers together then flapjacked. All groups completed just in time for a return to the flag and some Mary. 

Mary: We circled up and held a plank while each PAX performed 10 merkins one PAX at a time. Upon completion of everyone’s merkins, we performed a variety of yoga and stretching exercises to complete the beatdown.

Announcements: @abe is collecting donations for the holly springs food cupboard throughout his 5 pack this week. Details on 3rd F slack

MLK service opportunity at womble next Monday

T-Claps (Recognition): None

Prayer: Sick and Injured PAX with a special callout to @ginsu who is recovering from a pinched nerve. 

Embrace the suck

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The gloom was earning its name today. YHC arrived with a light shower. Set a couple pumpkins on the tables and turned some tunes on. 8 PAX came around the corner to join under the shelter at 0530. I’ll admit I’m usually the one that will go to a shelter during rain to deliver a dry beat down. Not today! I’m adjusting back into the boot camp world and I needed to embrace the suck more than anyone. Here’s how it went down.

Warm up
Good mornings
Windmills
Fozio arm circles
SSH’s

Pumpkin toss Indian run
– if a pumpkin drops, 3 burpees for everyone. If it breaks, 10 burpees.
– Pax made it 50 ft before the first one hit and burst. 2nd pumpkin made it just over half way before the drop and burst.

Indian run to amphitheater (no more pumpkins)
– Single leg squats at ledge x10 R/L
– Australian mtn climbers x10 IC
– Single leg squats x10 left R/L
– Wall sit hallelujah’s x10 IC
– Single leg squats x10 left R/L
– Australian mtn climbers x10 IC

Indian run to stairs across street
– Bunny hops up
– Carolina dry dock shoulder taps at top x10
– WWI’s at top x10
– Run loop and repeat 5 times

Mosey back to tennis courts
Bear crawl suicides, crawl bear on return, 5 lines total

Mary
LBC’s
Pretzels
Plank
Chillcut plank

It felt amazing today! Looking forward to leading more and meeting more of the newer PAX. Thanks for allowing me to lead such a strong group. Aye!

BS Out

Fear the Pumpkin

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FNGs: None

Warm Up: The bounce, spinal rotations, arm circles, good mornings, WMH

The Workout:

Circuit 1: 10 count in cadence, rotate to your left after each exercise.  2 large pumpkins thrown in the mix with KBs. 2 rounds: Curls, Triceps, Rows, Shoulder Press, Goblet Squat

Circuit 2: Learned each exercise together.  Did 4-6 count each, then 10 minute tabata. 45 seconds on; 15 sec rest;

  1. KB Pistol Rows 3x and stand
  2. KB Around the world, catch the bell shoulder height, then reverse lunge
  3. KB 3x swings 2x squat
  4. KB 3x core twist then one curl (from knees)
  5. KB 2x overhead triceps recover in the front (from knees) 
  6. KB Pullover alternating knee raises right then left leg (on your back)
  7. KB 2x single arm overhead press then forward lunge (Right)
  8. KB repeat on the Left
  9. Chillcut plank position march over the bell  
  10. Push up on the bell. 2x each side and switch 

Circuit 3: OYO Squat press, swings and then sprint 50m and back (Reps 25,20,15,10,5); those who finished first took a mosey. 

Mary: Some stretches

Announcements: Sign up to help with HollyFest

Prayer: Lots of silent requests. 

Big Dogs at Downtown Train

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Just like Vince Vaughn I spent the last week out of the gloom and eating a ton.  This morning I signed up to Q as a stake in the ground to set some things right that I had knowingly wronged through illness followed by some vacation.  11 men came out in support.

FNGs: nada

Warm Up: Windmills, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, SSHs

The Workout:

In the parking lot next to the book return

  • 11s featuring Mountain Climbers and Burpees with sprints in between.

At the community center stage – alternating with a partner

  • Balls 2 Walls / Fast Feet 10 count in cadence 3x each
  • Preachers Chair / Fast Feet 10 count in cadence 3x each

From the bottom of Library Hill – Sprint to the top

From the round-a-bout near the flag – Sprint to the Stop Sign near the barber shop

Mary: Box Cutters, Homer to Marge, Pickle Pounders, Ankle Grabbers, LBCs

Announcements:

T-Claps (Recognition):

Prayer:

  • Bleeder’s Daughter
  • Brexit’s Daughter
  • Bondo’s Daughter – due Nov 20
    • “Remember where you come from”

Downtown Train Arrived Before the Cold Spell

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FNGs: None

Warm Up:  Bleeder, Stickers and YHC for EC.  Then SSH, frankensteins, good mornings, Sir Fazios…probably some more 

The Workout:  Mosey to the hill by the dumpster for 7s of Star Jumps and Squat Jumps. 

Return to the starting point parking lot for standard merkins.  Mosey to the library for Carolina Dry Docks on the sidewalk curb.  Mosey to the other hill to the left of the parking garage for standard dips.

Repeato, repeato, repeato, but with some variations along the way:  Wide grip and Diamond Merkins, dips with alternating legs raised – threw in two sets of People’s Chair on the library wall, and at least one round of Bear Crawls at the library entrance. 

That’s about it.  Simple but effective mostly upper body workout.  

Mary: Usual stuff, I dunno.

Announcements: T-Claps (Recognition): Prayer:

18 PAX in the Wind & Rain playing Ultimate @ Ting

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FNGs: none – lots of new faces (AWESOME)
Warm Up:  SSH, Frankensteins, Sir Fazios
The Workout:  9 on 9. Not many catches 😂  lots of 🌬 and 🌧  The team without YHC (even after a trade) prevailed.  I guess I know who the weak link was today. 😭 Tons of exercises after dropped disc
Mary:
Announcements:  None
T-Claps (Recognition):  All PAX for braving the elements post Ian
Prayer:  Quiver mentioned a PAX recovery; R.I.P. Aunt of Banana Seat (very sorry for your loss); People of FL and surrounding areas impacted by the hurricane (many friends of Breach).

Honored to lead.  -Dauber